CrossFit Vitality – CrossFit

Weightlifting

A: Clean and Jerk (FIND 1RM IN 14M)

Weightlifting

B: Snatch (FIND 1RM IN 14M)

1. SCALE TO HANG SNATCH OR HANG POWER SNATCH AS NEEDED.

2. ONLY ALLOWED 2 MISSES FOR EITHER THE CLEAN AND JERK OR THE SNATCH.

3. IF DIDN’T MISS EITHER OF THESE DAYS, SPEND THE 15-18M WORKING ON A SPECIFIC SKILL.

Metcon

C: Metcon (2 Rounds for reps)

10M EMOM

MIN 1: 30 SECOND HOLLOW ROCKS

MIN 2: MAX PUSHUPS

REST 2-3 MINUTES FOR ROTATION

10M EMOM

MIN 1: 60 SECOND AIR BIKE @ 80%

MIN 2: 60 SECOND AIR BIKE SLOW SPIN
1. SCORE IS TOTAL PUSHUPS FOR FIRST 10M EMOM.

2. SCORE FOR PART 2 EMOM IS TOTAL CALORIES FOR 10M.

3. FINAL SCORE IS THE TOTAL PUSHUPS + TOTAL CALS. ENTER TOTAL CALS AS REPS.

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