30 AUGUST
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
KB SKILLWORK
0:00-5:00
REVIEW KB CLEAN AND CLEAN AND JERK
5:00 – 10:00
TEACH KB SNATCH
10:00 – 16:00
6M EMOM
EVEN: 5 SNATCHES L / 5 SNATCHES R
ODD: 10 T2B
1. SCALE T2B AS NEEDED.
Metcon
B: “NEOPHYTE” (Time)
21-15-9
KB SNATCHES (1.5/1)
KB SQUATS (1.5/1)
1 TRIP BACKWARDS BC (NO SLIDERS)
1. SCALE KB SNATCHES TO SWINGS IF MEMBERS AREN’T COMFORTABLE WITH THE MOVEMENT.
2. KB SQUATS ARE WITH THE KB IN THE RACK POSITION.
3. ALTERNATE HANDS ON SNATCHES AND SQUATS EVERY 5 REPS.
4. AT THE END OF THE WORKOUT, REST AS NEEDED BUT EXTRA CREDIT IS 3 MAX EFFORT HOLLOW HOLDS, REST 60 SECONDS B/W ATTEMPTS.