Friday

23
Sep

Friday

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

View Public Whiteboard

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