30
Sep
Friday
Announcements
“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)
ATYT x 8
Into..
2 rounds
5/5 cossack squats w/ OH reach
5/5 SL Glute Bridge
5/5 Bird dogs
10 supermans
Into..
Barbell Prep (use PVC if needed)
Strength
Snatch Complex (1 x 7)
1 Snatch Pull + 1 Low Hang Snatch + OHS
Every 1:30 x 7 sets
*8 min to build
*10-15lbs heavier than last week (70-75%)
(Week 2 of 9)
Finisher
Metcon (Time)
3 RFT
7 Devil’s Press (35/20)(25/15)
200m run
9 min cap
RX+
50/35
4 rounds
Scaled
Less weight