Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min banded lat distraction (demo: https://youtu.be/K8DIF5UI2Gg)

1 min banded lateral hip distraction (demo: https://youtu.be/99pb0NnE4Kw)

25 DU or 50 SU

5/5 SL Glute Bridge

5/5 Bird Dogs

5/5 Cossack Squats w/ OH reach

5 scap pull ups

5 Snatch Grip RDL

5 Snatch Grip BTN Push Press

Into..

Snatch Prep

Strength

Snatch + OHS (1 x 1)

1 Snatch + 1 OHS
15 min clock

Build to a mod/heavy complex (75-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 DU

6 Power Snatch (95/65)(75/55)

6 TTB

-Rest 2 min-

AMRAP 5

25 DU

6 OHS

6 Pull Ups

Score is total rounds + reps
RX+

135/95

C2B

Scaled

50 SU

Less weight

HKR

Banded PU/RR