21 March
CrossFit Vitality – CrossFit
TABATA TUESDAY
A: Metcon (3 Rounds for reps)
STATION 1:
ASSAULT BIKE CALS
STATION 2:
TOTAL DISTANCE REVERSE BC (NO SLIDERS)
STATION 3:
Z-PRESS
1. SCORE IS TOTAL REPS FOR ALL 8 ROUNDS AT EACH STATION.
2. TOTAL CALS FOR 8 ROUNDS OF ASS BIKE. TOTAL YARDS FOR THE BEAR CRAWL AND TOTAL REPS FOR THE Z-PRESS.
3. WEIGHT FOR THE Z-PRESS IS 45/35
Weightlifting
B: Clean and Jerk (Find 1RM )
1. IN 12M, FIND 1RM CLEAN AND JERK.
2. CAN POWER OR SQUAT THE CLEANS. S2O ANYWAY (PP/PJ/SJ)
Metcon
C: Metcon (Weight)
B. TAKE 80% OF PART A AND COMPLETE AS MANY CLEAN AND JERKS AS POSSIBLE IN 5 MINUTES.
1. SCORE IS PART A IN POUNDS + PART B (REPS). FOR EXAMPLE: IF SOMEONE CLEAN AND JERKS 225 AND THEN HITS 15 REPS IN PART B, THE SCORE WOULD BE 240.
2. REST 2M B/W PART A AND PART B.