CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
:30 Bike or Row
*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.
Strength
Deadlift (1×1+ @ 95%)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.
20 min clock
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
25 Double Unders
5 Deadlifts (225/165)|(185/135)
25 Double Unders
20/15 Cal Bike or 25/20 cal row
(Score is Rounds + Reps)
RX+
275/185
Scaled
50 SU
Less weight