Monday

5
Dec

Monday

Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min standing straddle

1 min Childs pose

Into

2 rounds

5 clean deadlifts

5/5 elbow punches

5 good mornings

5/5 Cossack squats

5 burpees

Into

Barbell Prep for Power Clean

Strength

Power Clean (1 x 3)

12 min clock

Build to a heavy 3 rep TNG Power Clean

~80-85% 1 RM

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
RX+

155/105

Scaled

Less weight

Plate push ups