CrossFit Vitality – CrossFit

Weightlifting

A: Deadlift EMOM (AMRAP – Rounds)

EMOM FOR 9 MINUTES

MIN 1: 10 DEADLIFTS

MIN 2: 5 DEADLIFTS

MIN 3: 3 DEADLIFTS

MIN 4: 10 DEADLIFTS

MIN 5: 5 DEADLIFTS

MIN 6: 3 DEADLIFTS

MIN 7: 10 DEADLIFTS

MIN 8: 5 DEADLIFTS

MIN 9: 3 DEADLIFTS

*225/125 (RX)

*205/105 (MASTERS/SCALED)

185/85 (SCALED)

155/75 (SCALED)
1. FOR EVERY ROUND OF 3, THESE ARE DEADPULL.

2. NO MIXED GRIP FOR ANY MINUTES.

3. SCALE LOADING, NOT REPS.

4. SCORE IS ROUNDS COMPLETED.

Metcon

B: “ONE OR THE OTHER” (AMRAP – Rounds)

EVERY 2M FOR 16M ALTERNATING BETWEEN:

12 1-LEGGED SQUATS TO A BOX (6L/6R)

9 T2B

6 CLEAN AND JERKS (135/85)

AND

400M RUN
1. START HALF THE GROUP ON 12/9/6 AND THE OTHER HALF ON THE RUN.

2. USE GREEN TOP BOXES FOR SQUATS, SCALE TO A TALLER BOX IF NEEDED.

3. SCALE T2B TO KNEES AS HIGH AS POSSIBLE.

4. SCALE RUNS TO 200M IF NEEDED.

5. CLEAN AND JERKS DO NOT HAVE TO BE U/B.

6. SCORE IS ROUNDS COMPLETED. IF YOU MISS A ROUND, IT’S UP TO ATHLETE IF THEY REST THE NEXT ROUND OR JUMP BACK IN.

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