CrossFit Vitality – CrossFit

Weightlifting

A: “STRENGTH TRIATHALON” (3 Rounds for weight)

WITH A 15M CLOCK COUNTING DOWN:

15:00 – 10:00

FIND HEAVY POWER CLEAN

10:00 – 5:00

FIND HEAVY SQUAT CLEAN

5:00 – 0:00

FIND HEAVY JERK
1. JERK COMES FROM THE GROUND.

2. SCORE IS TOTAL LOAD FOR ALL 3 LIFTS.

Metcon

B: “TRIPLE THREAT” (Weight)

EVERY 4M FOR 16M

500/400M ROW

3 POWER CLEAN

2 FRONT SQUAT

1 PUSH JERK
1. POWER CLEANS DON’T HAVE TO BE TOUCH AND GO.

2. 1ST FRONT SQUAT CAN BE A SQUAT CLEAN.

3. PUSH JERK HAS TO BE A PUSH JERK, NO SPLIT.

4. MUST COMPLETE THE ROW AND ALL 6 LIFTS WITHIN 4M WINDOW. IF UNABLE TO COMPLETE THE LIFTS, ROW THE NEXT 4M AND DO NO LIFTS.

5. STAGGER HEATS BY 2M.

6. PICK ONE LOAD AND STAY THE SAME FOR ALL 4 ROUNDS.

7. SCORE IS LOAD USED. IF UNABLE TO DO ALL 4 ROUNDS AT WEIGHT, DROP LOAD AND SUBTRACT 50# FROM LIGHTEST LOAD USED.

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