WOD

Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes to get warm. Foam roll lower body and upper back.

Weightlifting

You will have 18 minutes to build to a heavy complex.

1 Hang Snatch + 1 Snatch + OHS (1, 1, 1, 1, 1, 1)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men: 115 lb.

Women: 80 lb.
Rx+

Men: 135 lb

Women: 95 lb

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 5 minutes of:

6 handstand push-ups

4 burpees

2 snatches

Men: 95 lb.

Women: 65 lb.
Scaling

This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 5 minutes of:

6 push-ups

4 burpees

2 power snatches

Men: 75 lb.

Women: 55 lb.

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