CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (3 Rounds for weight)

OHS (FROM RACK)

5 REPS AT TEMPO

33X1

THEN

5 REPS WITH NO TEMPO

REST 3M, X3

RX+

FROM THE GROUND, SQUAT SNATCH INTO 1ST REP.

THEN COMPLETE:

4 REPS AT TEMPO

33X1

DROP AND REST 10 SECONDS

SQUAT SNATCH INTO 1ST REP

THEN COMPLETE:

4 REPS WITH NO TEMPO
1. SCORE IS TOTAL LOAD FOR ALL 3 SETS.

2. SCALE TO FS AS NEEDED BUT EMPHASIS IS ON OHS, EVEN IF IT MEANS LIGHTER LOADS.

3. DON’T DO RX+ IF NOT COMFORTABLE SQUAT SNATCHING. NO CATCHING IN POWER AND RIDING IT DOWN

Metcon

B: “UNCLE RICO” (AMRAP – Rounds and Reps)

WITH A PARTNER:

18M AMRAP OF:

BUY-IN

800M RUN

40 HSPU

WITH REMAINING TIME:

AMRAP OF:

40/30 CAL ROW

20 T2B

20 KB PUSH PRESS (RED/BLUE)

40 GORILLA’S ON SLIDERS

1. 800M COURSE IS TO THE ENTRANCE OF POPLAR WOODS AND BACK.

2. SCALE HSPU TO 90 SECOND ACCUMULATED HS HOLD

3. CAN’T BEGIN WORKING ON HSPU UNTIL BOTH ARE BACK IN FROM THE RUN.

4. KB PUSH PRESS IS ONE KB.

5. SCORE IS ROUNDS + REPS. 120 REPS PER ROUND FOR GUYS. 110 REPS FOR GIRLS.

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