CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

KB SKILL WORK

0:00 – 5:00

KB CLEAN

5:00 – 10:00

KB CLEAN AND JERKS

10:00 – 15:00

10 KB C&J (RIGHT ARM)

10 KB C&J (LEFT ARM)

*HEAVY AS POSSIBLE WHILE MAINTAINING QUALITY REPS. JERK CAN BE PUSH PRESS OR PUSH JERK.
1. USE HEAVIEST KB POSSIBLE IN ORDER TO MAINTAIN FORM.

Metcon

B: “FIFTY” (Time)

50/40 CAL ROW

50 SA KB JERKS (1.5/1)

50 OVER THE BOX JUMPS (24/20)

50 GOBLET SQUATS

50 T2B

400M RUN
1. STAGGER INTO 2 HEATS IF NEEDED.

2. SPLIT KB JERKS ANYWAY BETWEEN BOTH ARMS. DON’T NEED TO ALTERNATE.

3. KB CAN BE PUSH PRESS OR PJ. WORK TO KEEP ELBOW CONNECTED TO BODY AT THE BOTTOM OF THE REP.

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