19 September
CrossFit Vitality – CrossFit
Weightlifting
A: SNATCH GRIP DL (3 REPS EVERY 2M FOR 10:00)
SNATCH GRIP DL
1 REP = 3 SECOND HOLD AT JUST BELOW THE KNEE, STAND ALL THE WAY UP, 3 SECOND HOLD JUST BELOW THE KNEE ON THE WAY DOWN.
1. SPEND 5M WARMING UP AND THEN START WITH 3 REPS EVERY 2:00 FOR 10:00.
2. DON’T RESET ON THE GROUND, TNG OFF THE GROUND TO GET RIGHT BACK TO BELOW THE KNEE.
3. KEEP WEIGHT AT SOMETHING MANAGEABLE WITH HOLDS.
Metcon
B: FORK IN THE ROAD (Time)
4 ROUNDS FOR TIME:
20/14 CALORIE ROW
15 PULLUPS
10 S2O (155/95)
1. RX+
C2B PULLUPS
185/115
20/10 ASS BIKE
2. AS SOON AS FIRST HEAT FINISHES ROW, 2ND HEAT BEGINS ROW.
3. STAGGER EVENLY GIRLS/GUYS
4. ONLY RX+ IF ALL OTHER PIECES OF WORKOUT ARE RX+.