3 MAY
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (Weight)
A1. 3 SNATCH GRIP DEADLIFT
REST 10 SECONDS
A2. 1 SNATCH
SCALE AS NEEDED (SQUAT – HANG – POWER)
REST 1M, X6
1. FOCUS ON THE DEADLIFT IS TO MIMIC THE 1ST PULL OF YOUR SNATCH. KEEP BACK TIGHT AND MIDLINE LOCKED IN.
2. PICK A LOAD THAT YOU CAN CONTROL AND BE EFFICIENT WITH FOR BOTH THE SGDL AND THE SNATCH.
3. SCORE IS HEAVIEST LOAD LIFTED.
Weightlifting
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B: Cluster Deadlift
2.2.2 X3
REST 15 SEC BETWEEN DOUBLES.
LOAD SHOULD ALLOW TNG REPS
1. REST 10-15 SECONDS B/W DOUBLES AND 2:30 B/W SETS.
Metcon
C: Metcon (2 Rounds for calories)
3M AMRAP:
12 OVER THE BAR BURPEES
12 CLEAN AND JERKS (155/95)
MAX CALS ON THE AIR BIKE
REST 4M, X2
1. SCORE IS TOTAL CALS ON THE AIR BIKE
2. GROUPS OF 3 CAN SHARE A BAR AND GO IN 3 HEATS IF MORE THAN 16 PEOPLE.