23 AUGUST
CrossFit Vitality – CrossFit
Weightlifting
A: Suitcase Deadlift (3 SETS OF 6-8)
BARBELL SUITCASE DL
6-8 REPS PER SIDE
REST 30 SECONDS B/W SIDES
REST 3M, X3
1. KEEP LOADS LIGHT TO MODERATE UNTIL THEY BUILD PROFICIENCY.
2. IF UNABLE TO CONTROL BARBELL, USE KB.
Metcon
B: “SANDY” (AMRAP – Rounds and Reps)
14M AMRAP:
6 DEADLIFT (225/125)
9 BURPEE BOX JUMPS
12 T2B
25 YARD BW SEAL WALK
1. START 6-7 ON 25-50 AND START THE OTHER 1/2 ON THE 25-0 TO DECONFLICT.
2. 1 REP FOR SEAL WALK. 28 REPS PER ROUND.
3. BW SEAL WALK IS JUST A BACKWARDS VERSION OF SEAL WALK. YOU ARE IN A PLANKED POSITION BUT INSTEAD OF PULLING FORWARD, YOU ARE PUSHING BACKWARDS.