CrossFit Vitality – CrossFit

Strength/Skill

A: Floor Press (4X12)

1. GOAL IS TO INCREASE WEIGHT FROM 6-WEEKS AGO WHEN IT WAS 4X12.

2. POINTS OF PERFORMANCE:

-FOREARMS VERTICAL

-TRCIEPS MAKE CONTACT WITH FLOOR AT THE BOTTOM

-CORRECT SPOTTING FROM PARTNERS

-STAYING TIGHT AND ENGAGED ENTIRE TIME

-SHOULDER BLADES BACK AND DOWN

3. SAME LOAD ACROSS ALL 4 SETS.

4. SCORE IS LIGHTEST LOAD USED.

Metcon

B: “DT FOR DAYS” (AMRAP – Rounds and Reps)

EMOM FOR 12M

2 SQUAT CLEANS

W/REMAINING TIME COMPLETE AMRAP:

“DT”

ROUNDS AND REPS OF “DT”.
1. RX IS 155/95 (1 BAR)

2. NO RX+ OPTION. GO LIGHTER AND FASTER.

3.. PICK UP ON “DT” EACH ROUND WHERE YOU LEFT OFF PRIOR. SCORE IS TOTAL ROUNDS + REPS

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