CrossFit Vitality – CrossFit

Weightlifting

A: C&J 5X2 (Weight)

Clean and Jerk

5 Sets of 2 (Heavy)
1. TRY AND GO UP IN WEIGHT FROM WEEK 1.

2. THESE SHOULD BE PERFORMED AS 2 SINGLES, SEPARATED BY 8-10 SECONDS.

3. 2:30 REST B/W SETS.

Weightlifting

B: FRONT SQUATS 3X5 (Weight)

FRONT SQUATS

3 SETS OF 5
1. THESE SHOULD BE COMPLETED WITH A TEMPO OF 12X1 (CONTROLLED DESCENT, 2 SECOND PAUSE AT THE BOTTOM, EXPLODE UP, 1 SEC PAUSE AT TOP.

2. THE SAME WEIGHT AS WEEK 1 SHOULD BE USED.

3. SAME WEIGHT ACROSS ALL 3 SETS.

4. REST 2:30 B/W SETS

Metcon

C: Metcon (4 Rounds for time)

4 ROUNDS EACH FOR TIME:

20/12 CAL ROW REST 3M, X4
1. SCORE IS COMBINED TIME FOR ALL 4 ROUNDS

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