CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
200m run
10 PVC Pass Thru
10 PVS around the world
5/5 T Spine Rotations
5/5 Cossack Squats
10 supermans
5 Snatch Deadlifts
5 Hang Snatch High Pull
5 BTN Snatch Push Press
5 OHS (1/4 depth
5 OHS (parallel)
5 OHS
Strength
Overhead Squat (4 x 3)
*Pause 2 sec in the bottom
*Working sets 70-75%
Week 1 of 6
15-20 min
Metcon
Metcon (Time)
For time
400m run
15 Power Snatch (95/65)(75/55)
400m run
10 power snatch
400m run
5 power snatch
13 min cap
RX+
115/85
15-12-9
Scaled
200m run
Less weight