23 January

CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (No Measure)

8 MINUTES OF:

TEMPO SGDL – HANG POWER SNATCH + OHS

*WORK AHAP WITH 3 SECOND TEMPO UP ON SNGDL. 3 SECONDS UP, PAUSE ABOVE THE KNEE FOR 3 SECONDS, THEN HIPS.

8 MINUTES OF:

HANG SQUAT SNATCH + CONTROLLED RETURN AND TNG SQUAT SNATCH

*LIGHT LOAD/SPEED IS FOCUS
1. IF NOT PROFICIENT IN THE SNATCH, SUB HANG POWER CLEANS AND FRONT SQUATS FOR PART 1 AND HANG SQUAT CLEANS + SQUAT CLEAN FOR PART 2.

2. NO SCORING BUT TAKE THIS TIME TO REALLY FOCUS ON TECHNIQUE.

Metcon

B: PLUTO (Time)

FOR TIME:

50 CAL ROW

30 BOX JUMPS (24/20)

50 HEAVY KBS

*EVERY BREAK COMPLETE 5 BURPEES
1. STAND ALL THE WAY UP ON BOX JUMPS.