28
Oct
Friday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Thoracic Opener 1 min
Lay on a wall Ball in your mid back w/ arms up over head
Demo-https://youtu.be/mOEpmTo8uuE
Lat Stretch 1 min
Get in a puppy dog strech with palms up and on top of the wall ball
Into..
2 rounds
5 snatch grip deadlift
5/5 Cossack Squats w/ OH reach
5/5 Alt V Ups
5 BTN Snatch Grip Push Press
5 OHS
Strength
Snatch (1 x 1)
Build to a heavy single
Stay between 85-90%
20 min clock
1RM test next friday 🙂
Metcon
Metcon (Time)
10-1
TTB
Devils Press (35/20)(25/15)
12 min cap
RX+
50/35
Scaled
HKR
Less weight