9 August 2016
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (3 Rounds for reps)
WITH A 3:00 CLOCK COUNTING DOWN:
ROW 500/420M ROW
WITH WHATEVER TIME IS LEFT:
COMPLETE AMRAP Z-PRESS (45/35)
FOR EVERY 1 SECOND OVER 1:35 PACE FOR GUYS AND 1:52 PACE FOR GIRLS, COMPLETE THAT MANY OVER THE BAR BURPEES BEFORE YOU START Z-PRESS.
REST 3:30, X3
*SCORE IS TOTAL Z-PRESS FOR EACH ROUND
Workout of the Day
Metcon (5 Rounds for weight)
EVERY 3M FOR 15M:
3 DL – 2 HSC – 1 SC -1 PUSH JERK
IF SUCCESSFUL, YOU MUST GO UP IN WEIGHT. MEN MUST GO UP MINIMUM OF 10#, WOMEN MINIMUM OF 5#. YOU CANNOT DECREASE WEIGHT AT ANY POINT. MISSED LIFTS CAN BE MADE UP WITHIN 3M TIME PERIOD OR COUNT AS 0.
SCORE IS 5 LOADS COMBINED.