25 July
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (3 Rounds for weight)
OHS
3X5
TEMPO OF 22X1
REST 2:30M B/W SETS
1. IF NO OHS, SCALE LOAD AND WORK WITH EMPTY BARBELL AND MOBILITY
2. SCORE IS TOTAL LOAD OF ALL 3 SETS.
Metcon
b: “RODEO” (Time)
FOR TIME:
100 Z-PRESS
80 KBS (1.5/1)
60 OHS (115/75)
40 BURPEE PULLUPS
20 DB SNATCH (50/35)
1. BIGGER GROUPS CAN STAGGER IN 2 HEATS JUST TO SEPARATE PULLUPS/DB ETC, CAN STAGGER BY 3-4 MINUTES AND BE FINE.
2. SCALE OHS TO FRONT SQUATS.
3. IF NO PULLUPS, COMPLETE 40 BURPEES AND THEN 40 JUMPING PULLUPS.
4. 17M TIME CAP. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.