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

View Public Whiteboard

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