CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min thoracic opener on WB

25 SU

5/5 worlds greatest

5 bear to thoracic bridge

10 air squats

10 RKBS

10 banded BTN Snatch Press

10 banded OHS squats

Review OHS

Strength

Overhead Squat (4 x 2)

*2 sec pause on first rep

*78-82% for working sets (5-10lb heavier than last week)

*15-18 min clock

Week 3 of 6

Metcon

Metcon (Time)

For time

100 DU

75 WB (20/14)

50 RKBS (53/44)(35/26)

100 DU

13 min cap
RX+

70/53

100 WB

125 DU

Scaled

150 SU

40-50 WB

Less weight