2 December
CrossFit Vitality – CrossFit
Weightlifting
A: Deadlift Cycle (Day 15) (3×20 / 3×12-14)
PERFORMANCE
3X20 @ 80% 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
3X14 @ 80% 1RM
*NEEDS TO BE U/B AND TNG
*NO MIXED GRIP
FOUNDATION
5 REPS @ 33X3 TEMPO
REST 3M, X3
1. FINAL WORKING DAY OF DEADLIFT CYCLE. NEXT WEEK WILL RESET 1RM.
Metcon
B: DO YOU EVEN HOOK BRO? (Time)
WITH A PARTNER:
BUY-IN: 200M FW INSIDE
(2 LAPS)
THEN:
30-20-10
S20 (135/85)
T2B
CALORIE ROW
CASH-OUT: 200M FW INSIDE
(2 LAPS)
1. DON’T DROP KB’S
2. FW IS (WHITE/RED)
3. STAGGER START AS NEEDED FOR FW KB’S