3 April
CrossFit Vitality – CrossFit
Weightlifting
A: C&J 5X2 (Weight)
Clean and Jerk
5 Sets of 2 (Heavy)
1. SETS OF 2 SHOULD BE PERFORMED AS SINGLES SEPARATED BY 8-10 SECONDS B/W REPS.
2. CAN BE SQUAT CLEAN OR POWER CLEAN. JERK CAN BE PUSH JERK OR SPLIT JERK.
3. AFTER THE 1ST SET, THE NEXT 4 SETS SHOULD BE THE SAME LOAD. YOU CAN MAKE ONE ADJUSTMENT AFTER THE 1ST SET AND THEN KEEP THE SAME LOAD FOR 2/3/4/5.
4. SCORE IS LOAD USED FOR SETS 2-5.
Weightlifting
B: FRONT SQUATS 3X5 (Weight)
FRONT SQUATS
3 SETS OF 5
1. PICK ONE LOAD TO USE FOR ALL 3 SETS.
2. DON’T GO UP IN WEIGHT UNTIL NEXT WEEK.
3. REST 2-3 MINUTES BETWEEN SETS.
4. SHOULDN’T NEED MUCH TRANSITION TIME FROM C&J TO FRONT SQUATS. PART A SHOULD WARM THEM UP FOR PART B.
Metcon
C: Metcon (Time)
C. 3 RFT:
15/7 CAL ROW
12 HEAVY SWINGS
9 BOX JUMPS (24/20)
6 BURPEE TO PULLUP BAR
*RX+ IS 20/12 ASS BIKE AND 30/24 BOXES
1. THIS IS MEANT TO BE HIT WITH AN AGGRESSIVE PACE.
2. RX+ MUST BE A SPRINT ON THE BIKES OR CLASS PENALTY AT END. IF YOU DON’T THINK YOU CAN HIT THE BIKES HARD, STICK TO THE ROW.
3. STAGGER 2ND HEAT TO START IMMEDIATELY AFTER 1ST HEAT FINISHES. SPREAD ATHLETES EVENLY BETWEEN BOTH HEATS.
4. ADD 1 SECOND TO TIME CAP FOR EVERY REP NOT COMPLETED.