15 January
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (Weight)
FIND MAX LOAD IN 18M OF:
1 POWER CLEAN – 1 JERK – 1 HSC – 1 JERK – 1 FRONT SQUAT
1. SCORE IS HEAVIEST LOAD LIFTED AT LEAST TWICE.
Metcon
B: “MR. POSTMAN” (AMRAP – Reps)
EMOM FOR 10M
AMRAP WALLBALLS (20/14)
RX+ (30/20) TO 9′
*EVERY MINUTE COMPLETE 3 CLEAN AND JERKS. (135/85)
1. START WITH CLEAN AND JERKS
2. SCORE IS TOTAL NUMBER OF WALLBALLS
3. CLEAN AND JERKS MUST BE TNG OR SUBTRACT 5 WALLBALLS FROM THE TOTAL EACH TIME YOU BREAK.
4. RX+ ONLY IF NO 10′ OR WALL TARGETS AVAILABLE. AS LONG AS THERE ARE 10′ SPOTS AVAILABLE, MEN USE 20# TO 10′ AND WOMEN USE 14# TO 9′.