Announcements

REMINDER – GYM WILL BE CLOSED SATURDAY, JANUARY 6TH FOR THE FUNDRAISER, “WOD TO REMEMBER”. ALL CLASSES WILL BE CANCELED.

CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (Weight)

SQUAT CLEANS & MUSCLE-UPS

EVERY 2M FOR 14M

1 SQUAT CLEAN – 1 HANG SQUAT CLEAN – 1 JERK

RIGHT INTO:

RING MUSCLE-UPS

BAR MUSCLE-UPS

T2B
1. PICK A GYMNASTICS MOVEMENT TO WORK ON IMMEDIATELY FOLLOWING THE CLEAN COMPLEX.

2. THE GOAL IS TO DO THE SAME NUMBER EVERY ROUND. PICK A NUMBER THAT YOU CAN REPLICATE EACH ROUND.

3. COMPLEX LOAD CAN BE INCREASED OR DECREASED EACH ROUND AS NEEDED. GOAL IS AS HEAVY AS POSSIBLE.

4. SCORE IS HEAVIEST LOAD LIFTED FOR COMPLEX. INCLUDE IN NOTES WHAT GYMNASTICS MOVEMENT YOU CHOSE AND THE LOWEST NUMBER OF REPS COMPLETED IN A ROUND.

Metcon

B: “BACKUP SCHUTE” (Time)

FOR TOTAL TIME:

5-4-3-2-1

CLEAN AND JERKS (185/115)

BURPEE BOX JUMPS (30/24)

10-8-6-4-2

HEAVY WALLBALLS (30/20)

CASH-OUT

750M/600M ROW

75 DU’S
1. THE FLOW LOOKS LIKE:

5 CLEAN AND JERKS, 5 BURPEE BOX JUMPS, 10 HEAVY WALLBALLS, 4 C&J, 4 BURPEE BOX JUMPS, 8 HEAVY WALLBALLS, ETC.

2. IF NO DU’S, SCALE TO 100 SINGLES.

3. STAGGER 2 HEATS BY 2-3 MINUTES.

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