CrossFit Vitality – CrossFit

Strength/Skill

Metcon (Weight)

EMOM FOR 12 MINUTES:

EVEN:

5 OHS

ODD:

40 DU’S
1. 1ST OHS SHOULD BE A SQUAT SNATCH IF POSSIBLE. IF NOT, HANG POWER SNATCH AND THEN DO 5 OHS.

2. SCALE LOADING ACCORDINGLY IN ORDER TO ALLOW FOR PROPER DEPTH AND POSITIONING.

3. SCORE IS LIGHTEST LOAD USED FOR OHS. FOR EVERY MISSED REP, SUBTRACT 10# FROM TOTAL.

4. BAR COMES FROM GROUND EVEN IF YOU AREN’T SNATCHING INTO FIRST REP. SCALE LOAD TO AVOID A POWER CLEAN, PUSH PRESS, OHS.

Workout of the Day

DROP ZONE (Time)

10-1

HANG SQUAT CLEANS (95/65)

1-10

HSPU

*AFTER EACH ROUND, COMPLETE 20 U/B DU’S

*SCALE TO BROKEN OR SINGLES AS NEEDED.
1. SUB FOR HAND STAND PUSHUPS IS “X” EACH ARM SINGLE ARM KB PRESS. (BLUE/YELLOW) IF YOU ARE ON YOUR ROUND OF 10 HSPU, YOU WOULD DO 10 LEFT AND 10 RIGHT. THESE ARE DONE SEATED ON THE GROUND.

2. 10 HANG SQUAT CLEANS, 1 HSPU, 20 U/B DU’S, 9 HANG SQUAT CLEANS, 2 HSPU, 20 U/B DU’S…ETC. ETC.

3. WORKOUT ENDS WITH 20 U/B DU’S.

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