17 November
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (AMRAP – Reps)
A. KB OHD CARRIES + PUSH PRESS EVERY 5 YARDS
REST 3M, X2
(RED/BLUE)
B. STRICT PULLUP TRAINING SETS
REST 60 SECONDS, X4
1. CARRY KB OHD IN LEFT HAND FOR 5 YARDS, COMPLETE 5 PUSH PRESS, SWITCH HANDS AND WALK 5 YARDS IN RIGHT HAND AND DO 5 PUSH PRESS. CONTINUE FOR 40 YARDS.
2. TRAINING SET FOR PULLUPS INVOLVES PICKING A NUMBER THAT YOU CAN HIT FOR ALL 4 SETS. BE CONSERVATIVE AND BE SURE YOU CAN COMPLETE THE NUMBER. WHEN IN DOUBT, PICK A SMALLER NUMBER TO ENSURE SUCCESS.
3. IF NO PULLUPS, SCALE TO JUMPING C2B PULLUPS OR JUMPING PULLUPS.
4. RECORD NUMBER USED FOR TRAINING SETS OF PULLUPS. IF UNABLE TO DO THE SAME REPS, RECORD THE LOWEST NUMBER COMPLETED.
Metcon
B: “BUCKEYE” (Time)
3 ROUNDS FOR TIME:
500M/450M ROW
50 AIR SQUATS
50 DU’S
1. SCALE TO SINGLES IF NEEDED. 1:1
2. ENSURE DEPTH ON AIR SQUATS AND FULL HIP EXTENSION AT TOP.
3. 17M CAP. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.