05/22/2015

CrossFit Vitality, Vitality Fitness Studio – CrossFit

Strength/Skill

Overhead Squat

OVERHEAD SQUATS

15M

TEMPO SNATCH GRIP DL TO HANG. HANG POWER SNATCH + 5 OHS UNDER COMPLETE CONTROL. STAY BACK IN HEELS. AS HEAVY AS POSSIBLE WHILE ABLE TO HOLD TEMPO ON WAY UP AND EFFICIENT HPS.

TEMPO IS 3 SECONDS UP FOR SNGDL.

Metcon

ROW

THEN REST 5M

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

10M AMRAP OF:

100M RUN

1 MUSCLE-UPS + 5 RING DIPS

10 HEAVY KBS

(RX+)

10M AMRAP OF:

100M RUN

10 C2B PULLUPS

10 HEAVY KBS

(RX)

SCALE C2B TO CHIN OVER AND THEN RING ROWS OR TOENAIL IF CLASS SIZE PERMITS.

RING DIPS ARE DONE AFTER THE 1ST MUSCLE-UP. IF UNABLE TO DO 5, THEY MUST DO ANOTHER MUSCLE-UP TO COMPLETE RING DIPS. ONLY DONE ON HIGH RINGS.