27 JANUARY
CrossFit Vitality – CrossFit
Weightlifting
TEMPO SNGDL + SNATCH WORK (GOAL IS SPEED, NOT LOADING)
8 MINUTES OF:
TEMPO SGDL – HANG POWER SNATCH + OHS
*WORK AHAP WITH 3 SECOND TEMPO UP ON SNGDL. 3 SECONDS UP, PAUSE ABOVE THE KNEE FOR 3 SECONDS, THEN HPS.
8 MINUTES OF:
HANG SQUAT SNATCH + CONTROLLED RETURN AND TNG POWER SNATCH
*LIGHT LOAD/SPEED IS FOCUS
Metcon
Metcon (Time)
FOR TIME:
15 JERKS
45 PULLUPS
12 JERKS
36 PULLUPS
9 JERKS
27 PULLUPS
RX+ 185/115
RX 155/95