16 January
CrossFit Vitality – CrossFit
Weightlifting
A: Warm-up (No Measure)
SPEND 10M WARMING UP EITHER THE CLEAN AND JERK OR SNATCH PRIOR TO THE EMOM STARTING.
THEY SHOULD WARM-UP TO THE FIRST WEIGHT THEY WILL BE USING AT THE EMOM.
1. CLEAN AND JERKS DON’T HAVE TO BE SQUAT CLEANS BUT SQUAT CLEANS ARE ALLOWED.
Weightlifting
B: Metcon (6 Rounds for weight)
EVERY 2M FOR 12M
COMPLETE 2 CLEAN AND JERKS OR 2 SQUAT SNATCHES.
RX+ SQUAT SNATCH
1. IF PROFICIENT IN THE SQUAT SNATCH, THEY CAN CHOOSE TO SQUAT SNATCH, HOWEVER, ANY MISSES FOR EITHER LIFT = 5 BURPEE PENALTY.
2. PICK A LOAD ROUGHLY 75-85% OF 1RM.
3. SET CLOCK TO COUNTDOWN FROM 17M. THE FIRST 5M IS WARM-UP.
4. THEY CAN PARTNER UP AND SHARE A BAR.
5. CAN INCREASE LOAD AS NEEDED.
6. SCORE IS TOTAL OF ALL 6 ROUNDS
7. DON’T HAVE TO TNG THESE 2 REPS. THEY CAN BE SINGLES.
Metcon
C: Metcon (AMRAP – Reps)
7M AMRAP
WALLBALLS
*EMOM COMPLETE 4 CLEAN AND JERKS (135/85)
1. START WITH CLEAN AND JERKS
2. SCORE IS TOTAL NUMBER OF WALLBALLS
3. CLEAN AND JERKS MUST BE TNG OR SUBTRACT 5 WALLBALLS FROM THE TOTAL EACH TIME YOU BREAK.