WEDNESDAY 5.15.19 – CrossFit Vital
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WEDNESDAY 5.15.19

14
May

WEDNESDAY 5.15.19

LIFT + MOVE
16:00 EMOM
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

-3:00 REST-

16:00 EMOM
Odd: 5 Hang Power Clean (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

RX+ 3-5 Muscle Ups (Ring if possible)

HERE’S HOW IT WORKS
So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferably pick something that’s 70% effort and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups with the rowers.


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