CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (No Measure)

OLY SKILL DAY

0:00 – 5:00

CLEAN GRIP TEMPO DL

+

HANG POWER CLEAN

+

FRONT SQUAT

5:00 – 10:00

CLEAN GRIP DL

+

HANG SQUAT CLEAN

+

PUSH JERK

10:00 – 15:00

HANG SQUAT CLEAN

+

JERK
1. IF COMPETENT WITH SNATCH. SUB SNATCH GRIP DL AND HANG POWER AND HANG SQUAT SNATCHES. MUST BE PROFICIENT OR SPEND TIME WORKING ON QUALITY MOVEMENT IN THE CLEAN AND JERK.

2. BUILD TO A MODERATE LOAD FOR EACH 5M BLOCK. FOCUS IS MOVEMENT QUALITY, NOT LOADING.

Metcon

B: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
1. CAP FOR WORKOUT IS 15M. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.

2. SCALE HSPU TO 6 PUSHUPS OR 6 BOX PUSHUPS.

3. SCALE DU’S TO 24 SINGLES.

4. FOR BIGGER CLASSES, STAGGER BY 60 SECONDS TO DECONFLICT HSPU.

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