CrossFit Vitality – CrossFit

Weightlifting

A: “C&J 5 TNG” (Weight)

A. CLEAN AND JERKS

5 TNG REPS, REST 2:30, X3

*USE SAME WEIGHT FOR ALL 3 SETS
1. GOAL IS TO GO UP IN WEIGHT FROM PREVIOUS WEEK.

Weightlifting

B: FRONT SQUATS 3X5 (Weight)

FRONT SQUATS

3 SETS OF 5
1. GOAL IS TO GO UP IN WEIGHT FROM PREVIOUS WEEKS.

Metcon

C: TRAPDOOR (AMRAP – Rounds and Reps)

10M AMRAP:

1 OVER THE BAR BURPEE

1 PUSH JERK

20 DU’S

2 OVER THE BAR BURPEES

2 PUSH JERKS

20 DU’S

3-3-20

4-4-20

5-5-20

ETC.
1. RX (55/95) RX+ (185/115)

2. SCORE IS ROUNDS + REPS. I.E IF COMPLETED 7-7-20 + 4 OVER THE BAR BURPEES. SCORE IS 7+4

3. SCALE DU’S TO SINGLES. 1:1

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