11 July
CrossFit Vitality – CrossFit
Metcon
A: Metcon (2 Rounds for weight)
POSTERIOR CHAIN SMASH
2-STOP CLEAN, 1ST TO BELOW KNEE AND HOLD FOR 3 SECONDS, NEXT TO MID-THIGH AND HOLD FOR 3 SECONDS, HANG SQUAT CLEAN AND HOLD IN CATCH FOR 3 SECONDS, STAND, HOLD IN FRONT RACK FOR 10 SECONDS, 2 PUSH JERKS.
HEAVIEST LOAD IN 15M
Metcon
B: Metcon (AMRAP – Rounds and Reps)
16M AMRAP:
200M RUN/250M ROW
10 PLATE SQUATS
10 HSPU
10 SLAMBALLS (30/20)
10 T2B (SUB STAT OF LIB)
ROW PACE NEEDS TO BE 2:00 FOR GUYS AND 2:20 FOR GIRLS. IF I SEE ANY DEVIATION FROM THAT, 5 BURPEE PENALTY AT COACHES DISCRETION.
1/2 CLASS STARTS ON ROW/1/2 STARTS ON RUN, ALTERNATE EVERY ROUND. THIS WORKOUT IS MEANT TO BE MORE OF AN AEROBIC CONDITIONING PIECE THAN A SPRINT. GOAL IS TO KEEP SAME PACE THROUGHOUT.