21 October
CrossFit Vitality – CrossFit
Weightlifting
A: DEADLIFT CYCLE (DAY 3) (3X20 OR 3X12-14)
PERFORMANCE
3X20 @ 55% 1RM
*NEEDS TO BE TNG AND U/B.
*IF UNABLE TO GO U/B, DROP 5%
*NO MIX GRIP
REST 5M B/W SETS
HEALTH
3X12 @ 55% 1RM
*NEEDS TO BE U/B AND TNG
*NO MIXED GRIP
FOUNDATION
PAUSE DEADLIFTS
DL TO BELOW THE KNEE AND PAUSE FOR 3 SECONDS, STAND ALL THE WAY UP, THIS IS ONE REP.
4X5
*KEEP LOADS LIGHT
Metcon
B: Metcon (AMRAP – Reps)
EMOM FOR 12M
COMPLETE:
20 DU’S
10 ABMAT SITUPS
AMRAP PLYO LUNGES IN REMAINING TIME.
1. HANDS MUST BE OHD ON PLYO LUNGES
2. HIPS MUST OPEN AT TOP OF PLYO LUNGE
3. KNEE MUST TOUCH GROUND ON EACH REP.
4. SCORE IS TOTAL # OF PLYO’S
5. -15 REPS FOR EACH ROUND WITH 0 PLYO LUNGES COMPLETED.
6. SUB SINGLES 1:1