CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets (10:00 CAP)
200m Run
7/7 KB RDL
7/7 KB Russian Swing
10 Step-Ups*
7 V-Ups
*Set 3 switch to Box Jumps
Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out
Strength
Deadlift (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
15-12-9
Deadlift (205/145)|(185/125)
Box Jumps (24/20)
(Score is Reps)
RX+
275/215
30/24
Scaled
Less weight
Step Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)