CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (Weight)

A1. SEATED SHOULDER PRESS (IN FRONT)

8-12 REPS AT MODERATE LOAD

REST 60 SECONDS

A2. 45 SECOND WALL FACING HS HOLD

REST 60 SECONDS

A3. 60 SECOND PUSH-UP PLANK HOLD

REST 2M, X3
1. PARTNERS CAN HELP GET THE BAR IN AND OUT OF RACK FOR SHOULDER PRESS.

2. SAME LOAD ACROSS FOR SHOULDER PRESS.

3. SCORE IS LOAD USED FOR PRESS.

Weightlifting

B: Metcon (AMRAP – Reps)

B. 1 MAX SET OF PLATE FRONT RAISES (45/35)
1. THESE ARE COMPLETED BY STARTING WITH THE PLATE IN FRONT AND RAISING IT ALL THE WAY OVERHEAD.

2. ATHLETES CAN GO AS FAST OR AS SLOW AS THEY WANT BUT THE PLATE CAN’T STOP MOVING.

Metcon

C: “HANGOVER CURE” (Time)

10-1 CLEAN AND JERKS (135/85)

1-10 BURPEE BOX JUMPS (24/20)
1. 10 CLEAN AND JERKS, 1 BURPEE BOX JUMP. 9 CLEAN AND JERKS, 2 BURPEE BOX JUMPS.

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