Monday, May 16, 2022
Video Brief: https://youtu.be/RD-sz5iFrCc

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🥄 Fundamentals of Nutrition: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=377D79B0-2C7D-4BB6-8B72-CF990642BAC0&personId=D76A40EC-E4AB-41DF-BDA2-D2CE8E4A16D1

Plyometrics
Kneeling Jump to Vertical Jump
5 Sets x 3/(1+1)

Weightlifting
Power Snatch + Squat Snatch
12:00 EMOM
1+1
*choice on starting weight, increase by feel to heavy for the day

“Shrimp Gumbo”
12:00 EMOM
min 1: Alt DB Snatch 50/35#, 22.5/16kg
min 2: Abmat Sit-Ups
min 3: Cal Air Bike
min 4: Rest
*Max Reps Each Minute

Bodyweight Variation:
12:00 EMOM
min 1: Handstand Push-Ups
min 2: Sit-Ups
min 3: 50ft Shuttle Runs (25ft/25ft)
min 4: Rest
*Max Reps Each Minute

QuickFit 2022.05.16
For Time
Row 500m
50 Air Squats
1:00 Rest

Row 400m
40 Sit Ups
1:00 Rest

Row 300m
30 Push Ups
1:00 Rest

Row 200m
20 Pull Ups or Ring Rows
1:00 Rest

Row 100m (Sprint!)