14 August
CrossFit Vitality – CrossFit
Weightlifting
A: Floor Press (4×12)
1. LOWER J-CUPS AND HAVE BARS COME FROM RACK WITH A SPOTTER.
2. KEEP LOADS MODERATE AS WE BEGIN THIS 4-6 WEEK CYCLE OF PRESSING.
3. GOAL IS A 1 SECOND PAUSE AT BOTTOM AND TOP OF THE REP.
4. KEEP ELBOWS AT A 45 DEGREE ANGLE, NOT A 90.
5. CONTROL THE BAR ON THE WAY DOWN BY ACTIVATING LATS. NO BOUNCING ELBOWS OFF GROUND.
Metcon
B: “UNFAIR FIGHT GONE BAD” (AMRAP – Reps)
(3) – 5m Rounds
-ASSAULT BIKE
-THRUSTERS (45/35)
-OVER THE BJ (24/20)
-200M RUN
-T2B