Announcements

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

CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (3 Rounds for weight)

A1. TEMPO DEADLIFTS

5 REPS @ 31X1

REST 30 SECONDS

A2. MAX STRICT PULLUPS

REST 30 SECONDS

A3. 50 YARD PROWLER

25 YARDS B/W PULL

25 YARDS PUSH

*90/50

REST 2:30, X3
1. DL TEMPO IS 3 SECONDS DOWN, 1 SEC PAUSE ON GROUND, EXPLODE UP, 1 SEC PAUSE AT TOP. THAT IS ONE REP.

2. SUB FLEXED ARM HANG IF NO PULLUPS OR STRICT ASSISTED PULLUPS.

3. SCORE IS TOTAL LOAD USED FOR DEADLIFTS. 3 SEPARATE SCORES FOR DEADLIFT LOADS.

4. MAKE SURE YOU ARE ABLE TO FOLLOW CORRECT TEMPO ON DEADLIFT OR DROP WEIGHT.

5. NO MIX GRIP. NO DROPPING FROM TOP.

Metcon

B: SIMPLICITY 1.0 (Time)

21-15-9

DL (225/155)

T2B
1. SCALE T2B TO STATUE OF LIBERTY (25/15)

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