CrossFit Vitality – CrossFit

Strength/Skill

Metcon (AMRAP – Rounds)

A. BUILD TO A MODERATE SQUAT SNATCH IN 8M

REST 1M

THEN:

B. USE PART A LOAD AND DO 2 OHS OTM FOR 6M.
1. 1ST REP MUST BE SQUAT SNATCH.

2. SCALE SQUAT SNATCHES TO HANG SQUAT SNATCH FOR BOTH PIECES IF NEEDED.

3. IF NO SQUAT SNATCH OR HANG SQUAT SNATCH, PERFORM BOTH PIECES WITH SQUAT CLEANS OR HANG SQUAT CLEANS.

4. KEEP LOADS LIGHT IN ORDER TO MAXIMIZE QUALITY OF MOVEMENT.

5. SHOULD BE AT A LOAD THAT CAN BE PERFORMED WITH NO MISSES.

Workout of the Day

“SELF-INFLICTED” (AMRAP – Rounds)

EMOM FOR AS LONG AS POSSIBLE:

MIN 1: 6 CAL ROW

*GIRLS = 6/9/12/13/14/15

MIN 2: 6 HEAVY SWINGS

MIN 3: 6 DL (205/125)
FIRST 3M = 6 REPS EACH

NEXT 3M = 9 REPS EACH

NEXT 3M = 12 REPS EACH

NEXT 3M = 15 REPS EACH

NEXT 3M = 18 REPS EACH

NEXT 3M = 21 REPS EACH

1. IF SCALING ANYTHING, CAP IS 15M.

2. WORKOUT ENDS WHEN MISS ANY ROUND.

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