Announcements
Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6
10 PVC Pass Thru
10 banded pull aparts
10 Glute Bridge
5/5 squat reach up
Into..
Barbell Prep for Complex
Strength
Snatch Complex (7 x 1 )
1 Snatch Pull + 1 Low Hang Snatch + OHS
Every 2 min x 7 sets
*Build to 65-75% of 1RM for working sets or moderate
*Leave room to build next week
*Technique/Positions focus
(Week 1 of 9)
Cool Down
1:00 twisted cross
1:00 supine twist
1:00 standing straddle
Optional Finisher
Metcon (Time)
‘DB Randy’ w/ a twist
For Time
75 Alt DB Snatch (35/20)(25/15)
*On the 1:00 including 3,2,1 go perform 7 TTB
8 min cap
RX+
50/35
Scaled
50 Alt DB Snatch
Less weight
HKR