21 JULY
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (No Measure)
LEARN NEW SKILLS:
A. SINGLE ARM KB CLEAN AND JERK
B. SINGLE ARM KB CLEAN INTO THRUSTER
1. PARTNER UP AND SHARE 1 KB. EACH PARTNER PRACTICES 5 REPS EACH ARM AND THEN SWITCHES. GOAL IS TO FIGURE OUT THE CLEAN WITHOUT CRUSHING THE BACK OF THE WRIST AND FOREARM.
2. JERK CAN BE A PUSH PRESS OR A PUSH JERK.
3. GOAL IS TO WORK 3X5 EACH ARM FOR PART A
4. FOR PART B, FOCUS IS TO WORK A KB SQUAT CLEAN RIGHT INTO A THRUSTER FOR 5 REPS. THEN DO OPPOSITE ARM FOR 5 REPS AND THEN SWITCH. GOAL IS TO COMPLETE 3X5 ON EACH ARM.
Workout of the Day
Metcon (AMRAP – Reps)
ON THE 3M FOR 15 MINUTES:
400M RUN, WITH REMAINING TIME, COMPLETE AS MANY BMU/MU AS POSSIBLE.
*RX+
400M RUN, WITH REMAINING TIME, COMPLETE AS MANY CHIN OVER THE BAR PULLUPS AS POSSIBLE
*RX
400M RUN, WITH REMAINING TIME, COMPLETE AS MANY KBS AS POSSIBLE (1.5/1)
*SCALED
1. SCALE RUNS TO 200M IF NEEDED
2. SCORE IS TOTAL REPS OF MOVEMENT COMPLETED
3. SETS DON’T HAVE TO BE U/B. CAN DO AS MANY SETS AS POSSIBLE WITH REMAINDER OF 3M ROUND.