CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
400m Run
Into…
2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank
Into…
2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats
Coaches Note – PVC Pipe can be put away. Have athletes set up for Back Squat and begin prep.
Strength
Back Squat (1×1+)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout…
Back Squat – (185/135)|(135/95)
Front Squat – (155/105)|(115/75)
Overhead Squat – (135/95)|(95/65)
(Score is Time)
KG BS: (85/60)|(60/42.5)
KG FS: (70/47.5)|(50/35)
KG OHS: (60/42.5)|(42.5/30)