29 JULY
CrossFit Vitality – CrossFit
Weightlifting
A: OVERHEAD WORK (HEAVY LOAD IN 12M)
1 HANG SQUAT SNATCH – 1 SQUAT SNATCH – 1 OHS
OR, IF NO OHS
HANG POWER SNATCH – POWER SNATCH
12M TO WORK POSITIONS WITH MODERATE LOAD. MINIMIZE MISSES.
Metcon
B: “THE FIXER” (Time)
10 ROUNDS FOR TIME:
RX+
1 MUSCLE-UP
2 SQUAT CLEANS (225/125)
3 HSPU
4 OVER THE BAR BURPEES
RX
1 BAR MUSCLE-UP
2 SQUAT CLEANS (185/105)
3 HSPU
4 OVER THE BAR BURPEES
SCALED
5 PULLUPS
2 SQUAT CLEANS (135/85)
3 HSPU
4 OVER THE BURPEES
*SCALE PULLUPS TO JUMPING PULLUPS OR RING ROWS.
18M TIME CAP
FOR EVERY REP NOT COMPLETED, ADD 1 SECOND TO TIME. 10 REPS PER ROUND. 5 PULLUPS FOR SCALED = 1 REP.