CrossFit VU – CrossFit

Strength

Warm-up

25 DU or SU

5 up downs

3/3 worlds greatest

10 glute bridges

Barbell Prep

Strength (AMRAP – Reps)

Every 90 sec x 5 sets

30 DU

AMRAP Snatch @75% until 1 min mark

*goal is to have around 20-30 seconds on the barbell
RX+

80%

40 DU

Scaled

50 SU

less weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 Power Snatch (135/95(95/65)

3 C & J

5 BFB
RX+

155/105

Squat Snatch

Scaled/Masters

1 Power Snatch (75/55)

3 C& J

5 up downs