CrossFit – Mon, Feb 16

Announcements

2026 Gymnastic clinic mar14th.webp

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

DATES TO REMEMBER

Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.

CrossFit VU – CrossFit

Warm Up

Line drills

Burgener warm up

Metcon (Weight)

25min running clock

Each set will only have 1 Jerk on the last rep.

1×5 @ 50% of 1RM clean and Jerk

rest 90s

1×5 @ 60%

rest 2mins

1×5 @ 70%

rest 2mins

3×3 @ 80%

rest 3 mins b/t sets
RX: Squat clean and jerk

Scaled: power to squat or just PC & J.

5min AMRAP Baseline BBJOs for reps (AMRAP – Reps)

Learn to pace properly, really turn up that last 30s – 1min remaining.

*Goal is to continue moving at a strong pace you can maintain.

**Breathing- each rep should have 3-4 breathes before your next rep.
BBJOs 24″/20″

Scaled: 20″/16″ or less