Friday

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

View Public Whiteboard

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