CrossFit Vitality – CrossFit

Weightlifting

A: Snatch (FIND 1RM IN 14M)

1. SCALE TO HANG SQUAT OR HANG POWER SNATCH.

2. NO MORE THAN 2 MISSES.

Weightlifting

B: “10RM DEADLIFT” (Weight)

B. DEADLIFT

1X10
1. RE-SET 10RM DEADLIFT.

2. ONE ATTEMPT ONLY.

Metcon

C: STIMULANT (Time)

FOR TIME:

5-4-3-2-1

FRONT SQUATS (185/115)

OVER THE BAR BURPEES

DEADLIFTS

BURPEE BOX JUMPS (30/24)

RX+

5-4-3-2-1

FRONT SQUATS (205/125)

OVER THE BAR BURPEES

DEADLIFTS

MUSCLE-UPS
1. TARGET FOR THIS IS HARD, HEAVY, AND FAST. WHATEVER SCALE YOU NEED IN ORDER TO ACHEIVE THIS IS RECOMMENDED.

2. DON’T GO TOO HEAVY AND MISS THE STIMULIS.

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