29 January
CrossFit Vitality – CrossFit
Weightlifting
A: FRONT SQUATS FOR DAYS (2 Rounds for weight)
FRONT SQUATS
5 REPS
10 SECOND HOLD AT TOP OF LAST REP
4 REPS
10 SECOND HOLD AT TOP OF LAST REP
3 REPS
10 SECOND HOLD AT TOP OF LAST REP
2 REPS
10 SECOND HOLD AT TOP OF LAST REP
1 REP
REST 4:30, X2
1. SCORE IS COMBINED LOAD FOR BOTH SETS. 15 REPS EACH SET BEFORE RACKING WEIGHT.
Metcon
B: “INTEREST” (AMRAP – Rounds)
EMOM FOR 15 MINUTES
MIN 1: 30 SECOND STONE CHAIR WITH WB
THEN 5 WB (20/14)
MIN 2: 20 WALKING LUNGES
MIN 3: 4 CLEAN AND JERKS
RX+ 185/115
RX 155/95
1. SCORE IS # OF COMPLETED ROUNDS.
2. ELBOWS CAN’T REST ON KNEES AND CANNOT BE IN PALEO SQUAT DURING 30 SECOND HOLD. MUST BE ACTIVE SQUAT.
3. DON’T HAVE TO REST THE NEXT MINUTE IF YOU MISS A ROUND. JUST ONLY COUNT THE ROUNDS THAT WERE COMPLETED.