Friday

24
Mar

Friday

CrossFit VU – CrossFit

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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