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.
- Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.
CrossFit VU – CrossFit
Warm Up
Burgener warm up
into
muscle up progression
WOD
Strength: Every 2 min for 6 sets (12min)
Snatch complex
1 Power Snatch + 1 Hang Squat Snatch
Build to a heavy
Benchmark:
Amanda
9-7-5
-Muscle up
-Snatch 135/95
Scaled/Masters:
9-7-5
-Ring rows + push ups
-pull ups + ring dips
-Snatch 95/65# or less
*12min time cap
1 Power Snatch + 1 Hang Squat Snatch (Weight)
Every 2:00 for 12:00
Build to a heavy
Amanda (Benchmark) (Time)
For Time
9-7-5
-Muscle up
-Snatch 135/95
Scaled/Masters:
9-7-5
-Ring rows + push ups
-pull ups + ring dips
-Snatch 95/65# or less
Cooldown
Coach led stretching for shoulders, traps, tri’s and lats.