Announcements
DATES TO REMEMBER
- Bring A Friend (BAF) week Jan 26-31. Event posted for the year schedule.
- Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event up)
- 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.
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
CrossFit VU – CrossFit
Warm Up
A-T-Y-T x 15 reps
dynamic stretches
then
3 sets:
10 PVC pipe pass thrus
5 PVC OHS
5 plate G2OH
50′ plate OH carry
then
bergener warm up
Metcon (4 Rounds for time)
22min running clock:
Every 4 mins x 4 sets
-200m run
-5 squat snatches @ 95/65#
rest remaining time
-200m run
-5 squat snatches 115/75#
rest remaining time
-200m run
-5 squat snatches 135/95#
rest remaining time
-200m run
-5 squat snatches 155#/105#
from 16min-22min
Build to a 1rep heavy or max.
RX+
95/65#
135/95#
165/110#
185/125#
Scaled/masters:
Power snatch if needed
65/45#
75/55#
95/65#
115/75#