CrossFit Vitality – CrossFit

Strength/Skill

Metcon (No Measure)

LEARN NEW SKILLS:

A. SINGLE ARM KB CLEAN AND JERK

B. SINGLE ARM KB CLEAN INTO THRUSTER

1. PARTNER UP AND SHARE 1 KB. EACH PARTNER PRACTICES 5 REPS EACH ARM AND THEN SWITCHES. GOAL IS TO FIGURE OUT THE CLEAN WITHOUT CRUSHING THE BACK OF THE WRIST AND FOREARM.

2. JERK CAN BE A PUSH PRESS OR A PUSH JERK.

3. GOAL IS TO WORK 3X5 EACH ARM FOR PART A

4. FOR PART B, FOCUS IS TO WORK A KB SQUAT CLEAN RIGHT INTO A THRUSTER FOR 5 REPS. THEN DO OPPOSITE ARM FOR 5 REPS AND THEN SWITCH. GOAL IS TO COMPLETE 3X5 ON EACH ARM.

Workout of the Day

Metcon (AMRAP – Reps)

ON THE 3M FOR 15 MINUTES:

400M RUN, WITH REMAINING TIME, COMPLETE AS MANY BMU/MU AS POSSIBLE.

*RX+

400M RUN, WITH REMAINING TIME, COMPLETE AS MANY CHIN OVER THE BAR PULLUPS AS POSSIBLE

*RX

400M RUN, WITH REMAINING TIME, COMPLETE AS MANY KBS AS POSSIBLE (1.5/1)

*SCALED
1. SCALE RUNS TO 200M IF NEEDED

2. SCORE IS TOTAL REPS OF MOVEMENT COMPLETED

3. SETS DON’T HAVE TO BE U/B. CAN DO AS MANY SETS AS POSSIBLE WITH REMAINDER OF 3M ROUND.

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