13 December
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (No Measure)
SNATCH SKILLWORK:
0:00 – 4:00
SNGDL TEMPO (1/2 SPEED)
HANG POWER SNATCH
SNATCH BALANCE
4:00 – 8:00
SNGDL (NO TEMPO)
HANG SQUAT SNATCH
DROP SNATCH
8:00 – 16:00
SQUAT SNATCH
BUILD TO MODERATE LOAD WITH <2 MISSES
Workout of the Day
Metcon (Time)
15-12-9-6-3
C2B PULLUPS
OHS (95/65)
1. SCALE TO CHIN OVER THE BAR PULLUPS AND THEN TO U/B KBS (1.5/1)
2. 1ST REP OF OHS MUST BE SQUAT SNATCH OR HANG SQUAT SNATCH. SCALE WEIGHT ACCORDINGLY TO MAKE THIS HAPPEN.