CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (Weight)

WITH A PARTNER

EVERY 90 SECONDS FOR 12M, COMPLETE 1 COMPLEX EACH

DL – HANG SQUAT CLEAN – SQUAT CLEAN – 2 TNG PUSH JERKS

OR

IF MISSED TUESDAY

MAKE IT UP IN PLACE OF TODAY’S PROGRESSION
1. ADD 20/10 EVERY 90 SECONDS.

2. IF EITHER OF YOU FAIL, DROP 40/20 AND THEN CONTINUE TO CLIMB.

3. ONLY ONE ATTEMPT PER 90 SECONDS.

4. 8 TOTAL ROUNDS.

5. PAIRS PICK WHERE THEY WANT TO START.

6. SCORE IS HEAVIEST LOAD LIFTED

7. IF ODD NUMBER, CAN GO SOLO

Weightlifting

B: Push Press (FIND NEW 1RM)

Weightlifting

C: Push Jerk (FIND NEW 1RM)

Gymnastics

D: Handstand Push-ups (FIND 1 Max U/B Set oF HSPU)

Metcon

E: “CANDYCANE” (AMRAP – Rounds and Reps)

16M AMRAP:

100 DU’S

80 WALKING LUNGES

60 KBS (1.5/1)

40 DEADLIFTS (185/105)

20 CAL ROW

RX+

ANY MISTAKE ON DU’S = 12/6 CAL BIKE

LUNGES COMPLETED WITH 30/20 SB IN BEAR HUG
1. 2 CAN SHARE DL BARS. STAGGER 2 HEATS BY 2-3 MINUTES DEPENDING ON SIZE OF CLASS.

2. ONLY WILL NEED 2-3 BIKES FOR PENALTIES. IF MORE THAN THAT, MAKE THEM WAIT AS EVEN MORE INCENTIVE FOR THE MISTAKE.

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