CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo..

Into..

2 ROUNDS

10 Groiners

10/10 deadbugs

10 Alt Samson

10 Good mornings

Review back squat

Strength

Back Squat (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 87- 90%

*Based off of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 ROUNDS

7 Hang Squat Cleans (115/75)|(75/55)

7 HSPU

(Score is Time)

HSPU Option 1: Pike Push Up

HSPU Option 2: Seated DB Press

HSPU Option 3: Box HSPU
11 min cap

RX+

135/95

Scaled

Less weight

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)