CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (3 Rounds for weight)

A. CLEAN AND JERK CLUSTERS

1.1.1.1; REST 2:30, X3

REST 10 SECONDS B/W REPS.
1. GO UP IN WEIGHT AS NEEDED.

2. SCORE IS COMBINED LOAD FOR ALL 3 SETS.

Weightlifting

B: FRONT SQUATS 3X5 (Weight)

FRONT SQUATS

3 SETS OF 5
1. COMPLETE WITH TEMPO OF 22X5

2. . SAME WEIGHT AS WEEK 1.

3. . ALL 3 SETS SAME LOAD.

4. 2 SECONDS DOWN, 2 SECONDS HOLD IN BOTTOM, EXPLODE UP, 5 SECONDS HOLD IN FRONT RACK BEFORE NEXT REP.

Metcon

C: Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME

10/7 CAL ROW

10 HEAVY SB THRUSTERS

*5 EACH SIDE OF HEAD

*ALTERNATING SIDES EACH REP

6 C2B PULLUPS

*SCALE TO BURPEE JUMP TO TGT

SHORT SHUTTLE

0-25-0-50-0

REST 3M
1. 50/30 SB FOR THRUSTERS

Share This Article: