12
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.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 PVC pass thru
10 PVC around the world
5 Pike Push Ups
5/5 Squat Reach Ups
5 OHS w/ PVC
5 up downs
Into..
Barbell Prep for Snatch
Strength
3 Position Snatch (1 x 1 )
15 min clock
Build to a Heavy
3 Position Snatch
(High Hang, Hang, Full)
Full squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
3 Hang Power Snatch (95/65)(75/55)
6 OHS
9 lateral BB burpees
-Rest 90 sec-
Repeat!
RX+
135/95
Scaled
Less weight