Monday

13
Feb

Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 Up-Downs + Max Plank

MIN 2 – 8 Barbell Deadlifts + Max Groiners

MIN 3 – 8 Hang Muscle Cleans + Max Elbow Punches

MIN 4 – 8 Jump Squats + Max Boot Straps

Review Complex

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Clean Deadlift

+

1 Hang Power Clean (Below the Knee)

+

1 Power Clean

(Score is Weight)

Workout

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (155/105)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 12

MIN 12 – 12 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)
Burpees are lateral

RX+

185/135

Scaled

Less weight

Fewer burpees in higher rds