CrossFit Vitality – CrossFit

Weightlifting

A: Clean and Jerk (BUILD TO A MAX POWER CLEAN AND PUSH JERK IN 14M)

1. MAKE SURE TO NOTATE IN COMMENTS THAT IT IS A PC AND PJ.

2. TWO MISS MAX . AFTER 2 MISSES, NO MORE ATTEMPTS.

Weightlifting

B: FRONT SQUATS 3X5 (Weight)

FRONT SQUATS

3 SETS OF 5
1. GO UP FROM PREVIOUS WEEK.

2. NO TEMPO, SAME WEIGHT ACROSS ALL 3 SETS. HEAVY AS POSSIBLE.

Metcon

C: “JET-FUEL” (2 Rounds for time)

12 U/B SLAMBALLS (30/20)

500M/440M ROW

1 TRIP PLATE PUSH

(1/2 WAY AND BACK)

12 U/B HEAVY SWINGS

REST 6M, X2

*SCORE IS COMBINED TIME

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