CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (No Measure)

A. OTM FOR 8 MINUTES

SNATCH WORK
1. SCALE AS NEEDED

SQUAT SNATCH – HANG – POWER

2. ADD 10/5# PER ROUND

3. WORK WITH A PARTNER

4. DON’T INCREASE WEIGHT IF MISS.

GOAL IS TO LIMIT MISSES

5. COUNT CLOCK DOWN FROM 14:00. FIRST 6M ARE WARM-UP AND THEN 8M EMOM WOULD BEGIN.

Weightlifting

B: Deadlift (TEMPO WORK; 4 REPS @ 31X1 )

1. 3 SECONDS DOWN, 1 SEC PAUSE, EXPLODE UP, 1 SEC PAUSE AT TOP.

2.USE SAME WEIGHT AS PREVIOUS 2 WEEKS.

3. REST 2:30, X3

Metcon

C: Metcon (Time)

3 RFT:

4 OVER THE BAR BURPEES

8 THRUSTERS (115/75)

12 PULLUPS

RX+

3 ROUNDS

4 OTB BURPEES

8 U/B THRUSTERS (135/85)

16 U/B C2B PULLUPS
1. FOR RX+ ONLY; ANY BREAKS ON THRUSTERS OR PULLUPS, COMPLETE 1 LAP BEAR HUG CARRY (150/70) AT END OF WORKOUT.

2. SUB JUMPING PULLUPS IF NEEDED.

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