CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (Weight)

A1. 3 SNATCH GRIP DEADLIFT

REST 10 SECONDS

A2. 1 SNATCH

SCALE AS NEEDED (SQUAT – HANG – POWER)

REST 1M, X6
1. FOCUS ON THE DEADLIFT IS TO MIMIC THE 1ST PULL OF YOUR SNATCH. KEEP BACK TIGHT AND MIDLINE LOCKED IN.

2. PICK A LOAD THAT YOU CAN CONTROL AND BE EFFICIENT WITH FOR BOTH THE SGDL AND THE SNATCH.

3. SCORE IS HEAVIEST LOAD LIFTED.

Weightlifting

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B: Cluster Deadlift

2.2.2 X3

REST 15 SEC BETWEEN DOUBLES.

LOAD SHOULD ALLOW TNG REPS
1. REST 10-15 SECONDS B/W DOUBLES AND 2:30 B/W SETS.

Metcon

C: Metcon (2 Rounds for calories)

3M AMRAP:

12 OVER THE BAR BURPEES

12 CLEAN AND JERKS (155/95)

MAX CALS ON THE AIR BIKE

REST 4M, X2
1. SCORE IS TOTAL CALS ON THE AIR BIKE

2. GROUPS OF 3 CAN SHARE A BAR AND GO IN 3 HEATS IF MORE THAN 16 PEOPLE.

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