CrossFit Vitality – CrossFit

Strength/Skill

A: “SHOULDER MEDLEY” (Weight)

EVERY 3M FOR 15M

1 SQUAT CLEAN – 1 PRESS – 1 SQUAT CLEAN – 2 PUSH PRESS – 1 SQUAT CLEAN – 3 PUSH JERK

AT MINUTE 16 ON THE CLOCK

1 MAX SET OF Z- PRESS (45/35)
1. Z-PRESS STOPS WHEN BAR STOPS MOVING. IF BAR RESTS OHD OR IN THE FRONT RACK, SET IS OVER.

2. SCORE IS LIGHTEST LOAD LIFTED + # OF Z-PRESS COMPLETED.

Metcon

B: “FAST – FORWARD” (Time)

15-12-9-6-3

C2B/CHIN OVER PULLUPS

OHS (95/65)
1. MEN SCALE TO CHIN OVER THE BAR PULLUPS AND THEN MEN/WOMEN TO U/B KBS (2/1.5)

2. 1ST REP OF OHS MUST BE SQUAT SNATCH OR HANG SQUAT SNATCH. SCALE WEIGHT ACCORDINGLY TO MAKE THIS HAPPEN.

3. IF UNABLE TO OHS, SCALE TO FRONT SQUATS. SAME LOAD.

4. WOMEN RX IS CHIN OVER THE BAR.

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