2 JUNE
CrossFit Vitality – CrossFit
Weightlifting
A: “SNATCH SKILLS” (Weight)
15M TO FIND HEAVY SINGLE
COMPLETE 1 SNATCH (POWER OR SQUAT)
BRING BACK TO HANG AND THEN LOWER WITH A 3 SECOND TEMPO BACK TO THE GROUND.
1. THE GOAL IS TO SNATCH, RECOVER, BACK TO THE HANG AND THEN RETRACE BAR PATH FROM THE HANG BACK TO THE GROUND. REP IS OVER ONCE THE BAR TOUCHES THE GROUND ON THE WAY BACK DOWN.
2. THE FINISH POSITION AFTER LOWERING WITH THE TEMPO SHOULD BE IDENTICAL TO THE START POSITION OF YOUR SNATCH.
3. HEAVIEST LOAD POSSIBLE IN 15 MINUTES WITH THE FOCUS BEING ON FORM BEFORE LOAD. “
Metcon
B: “PARTNER IN CRIME” (Time)
WITH A PARTNER:
1K ROW/850M ROW
1T PLATE PUSH
30 BOX JUMPS (30/24)
1T PLATE PUSH
50 WALLBALLS
1T PLATE PUSH
30 THRUSTERS (135/85)
1T PLATE PUSH
50/35 CAL AIR BIKE
1. PLATE PUSHES CAN GO 0-25 AND BACK AND 25-50 AND BACK.
2. PLATE PUSHES CAN ONLY BE BROKEN UP AT 25 YARD TURNAROUNDS.
3. PLEASE USE BLACK 45’S
4. IF ODD NUMBER, MAKE A TEAM OF 3 OR MAKE AN ELITE ATHLETE DO SOLO. COACHES CHOICE.