5 December
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (No Measure)
COMPLEX SKILLWORK
BUILD TO MODERATE LOAD IN 14M OF:
1 DEADLIFT – 1 BELOW THE KNEE SQUAT CLEAN – 1 SQUAT CLEAN FROM MID THIGH – 2 PUSH JERKS
1. THIS IS NOT A MAX LOAD. STAY FAST AND WORK QUALITY OVER QUANTITY. AT THE MOST, SHOULD BE GETTING 4-6 WORKING REPS AFTER YOU WARM-UP.
Metcon
B: UPSTREAM (4 Rounds for calories)
3M AMRAP:
21 OHS (95/65)
21 OVER THE ROWER BURPEE
MAX CAL ROW
REST 3M
3M AMRAP:
18 OHS (115/75)
18 OVER THE ROWER BURPEE
MAX CAL ROW
REST 3M
3M AMRAP:
15 OHS (135/85)
15 OVER THE ROWER BURPEE
MAX CAL ROW
REST 3M
3M AMRAP:
12 OHS (155/95)
12 OVER THE ROWER BURPEE
MAX CAL ROW
1. SCORE IS TOTAL CALS FOR ALL 4 AMRAPS.
2. IF 2 HEATS, IT MAY BE A FEW SECONDS LONGER THAN 3M B/W HEATS WITH THE WEIGHT CHANGES ONCE PRIOR HEATS GET ON ROW.