Friday

21
Jul

Friday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 PVC ext rotation stretch each side

10 PVC Pass Thru

10 PVC Around the World

10 banded pull aparts

5/5 banded strict press

10 hollow rocks w/ PvC overhead

25 DU or SU

Review complex

Strength

2 Push Press + 2 Jerks (1 x 1)

2 Push Press + 2 Jerks
Build to a heavy complex

15 min

Push Jerk or Split Jerk

Metcon

Metcon (Time)

For time

100 DU

40 WB (20/14)

40 Alt DB Snatch (35/20)(25/15)

100 DU

30 WB

30 Alt DB Snatch

100 DU

20 WB

20 Alt DB Snatch

18 min cap
RX+

50/35

Scaled

Less weight

150 SU

Fewer reps