CrossFit Vitality – CrossFit

Weightlifting

A: Big Clean Complex

1 SQUAT CLEAN FROM THE FLOOR

1 SQUAT CLEAN FROM BELOW THE KNEE

1 SQUAT CLEAN FROM MID-THIGH

1 PUSH PRESS

1 TNG SQUAT CLEAN FROM THE FLOOR

1 SQUAT CLEAN FROM BELOW THE KNEE

1 SQUAT CLEAN FROM MID-THIGH

1 PUSH JERK

REST AS NEEDED, X2

12M TO FIND 2 HEAVIEST LOADS. SCORE IS COMBINED LOAD.

Metcon

B: “SLOT MACHINE” (AMRAP – Reps)

WITH A 16M RUNNING CLOCK

MIN 1: MAX CALS AIR BIKE

MIN 2: REST

MIN 3: MAX PULLUPS

MIN 4: REST

MIN 5: MAX CALS ROW

MIN 6:REST

MIN 7: MAX REPS S20 (115/65)

MIN 8: REST

X2
1. STAGGER BY 2M SO BOTH HEATS ARE STARTING THE MINUTE OF WORK TOGETHER.

2. HEAT 1 WILL START AT 3-2-1 GO AND HEAT 2 WOULD START 2M AFTER WHEN HEAT 1 IS BEGINNING MAX PULLUPS.

3. SCORE IS TOTAL REPS.

4. SCALE PULLUPS TO KBS (1.5/1)

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