23 MAY
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (3 Rounds for reps)
A1. 3 TNG POWER CLEANS (155/135 – 105/95)
REST 20 SECONDS
A2. 3 TALL BOX JUMPS (30/24/20)
REST 20 SECONDS
A4. MAX SET OF KIPPING HSPU
REST 2M, X3
1. SCALE LOAD AS NEEDED FOR POWER CLEANS IN ORDER FOR THEM TO BE TNG.
2. BECAREFUL ON BOX!
3. SCALE KIPPING HSPU TO WALL FACING HS HOLD OR HAND STAND HOLDS.
4. SCORE IS TOTAL NUMBER OF HSPU.
Metcon
B: SPRING CLEANING (AMRAP – Reps)
12M TO BUILD TO A MAX POWER CLEAN
1. BEFORE EVERY ATTEMPT ONCE THE CLOCK STARTS, ATHLETE MUST COMPLETE 6 DEADLIFTS. THEY CAN REST AS MUCH AS DESIRED BETWEEN 6 DEADLIFTS AND THEIR POWER CLEAN ATTEMPT.
REST 2M
TAKE 80% OF PART A
WITH A 6:00 CLOCK COUNTING DOWN
COMPLETE AS MANY CLEAN AND JERKS AS POSSIBLE
1. COMPLETE 2 OVER THE BAR BURPEES BEFORE EACH ATTEMPT.
1. SCORE IS TOTAL NUMBER OF CLEAN AND JERKS @ 80%
2. PUT LOAD OF PART A IN COMMENTS.