22 MAY
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (3 Rounds for weight)
A1. PAUSE POWER CLEAN AND JERKS
3 SINGLES, REST 5-7 SECONDS B/W SINGLES
REST 60 SECONDS
A2. SINGLE-ARM KB ROWS
8 REPS EACH SIDE WITH A 2- SECOND HOLD AT TOP
REST 2M, X3
1. FOR PAUSE C&J, CATCH THE POWER CLEAN IN A 1/4 SQUAT AND HOLD FOR 3 SECONDS, EXPLODE INTO PUSH JERK AND LAND IN THE 1/4 SQUAT IN THE CATCH AND HOLD FOR 3 SECONDS. STAND AND DROP. COMPLETE 3 REPS.
2. FOR KB ROWS, PUT ONE HAND ON SHELF OF KB STORAGE AND LEAN INTO KB ROW.
3. SCORE IS TOTAL LOAD OF 3 PAUSE CLEAN AND JERK SETS.
Metcon
B: “BIG BASELINE” (Time)
“BIG BASELINE”
50 CAL ROW
40 FRONT SQUATS (135/85)
30 T2B
20 PJ (135/85)
20 C2B PULLUPS
RX+ 10 MUSCLE-UPS INSTEAD OF PULLUPS.
1. ONLY DO RX+ IF ABLE TO DO 5+ MUSCLE-UPS IN FIRST SET. IF <5, IMMEDIATELY SCALE TO C2B PULLUPS.
2. SCALE C2B TO PULLUPS OR JUMPING PULLUPS
3. FRONT SQUATS FROM GROUND.