CrossFit Vitality – CrossFit

Weightlifting

A: “BARBELL POKER” (AMRAP – Rounds)

EVERY MINUTE ON THE MINUTE:

0:00 – 5:00

5 POWER CLEANS

5:00 – 10:00

5 SQUAT CLEAN THRUSTERS

10:00 – 15:00

10 DEADLIFTS
1. SAME WEIGHT USED FOR ALL 3 MOVEMENTS.

2. SCORE IS LOAD USED. IF UNABLE TO COMPLETE ALL MOVEMENTS WITH THE SAME LOAD, SUBTRACT 40 POUNDS FROM LIGHTEST LOAD LIFTED.

Metcon

B: Metcon (AMRAP – Rounds)

EMOM FOR 12M:

MIN 1:

20 YARD BURPEE BROAD JUMP

MIN 2:

12 1-ARM ALTERNATING DB SNATCH (50/30)

MIN 3;

30 SECOND GOBLET SQUAT HOLD (RED/BLUE)
1. SCORE IS ROUNDS COMPLETED.

2. IF YOU MISS A ROUND, TAKE NEXT MINUTE OFF AND THEN PICK BACK UP WITH YOUR GROUP.

3. IF UNABLE TO DO 50/30 DB SNATCHES, SCALE TO RED/BLUE KBS SWINGS.

4. SHOULD ONLY NEED 4-5 OF EACH DB AND CAN STAGGER BETWEEN STATIONS TO AVOID BRINGING THE ENTIRE DB RACK OUT.

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