CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min saddle archer

1 min down dog

10/10 deadbugs

10 glute bridge

5 bootstrappers

5 up downs

10 DB RDL

5/5 SA DB Press

Barbell Prep

Strength

Clean and Jerk (5 x 2)

*2 sec pause at the knee (demo: https://youtu.be/nbFWGZyo_sg)

Take 7-8 min to build

Working sets 70-75%

Week 1 of 6

20 min clock

Metcon

Metcon (Time)

4 Rounds

6 Devils Press (35/10)(20/15)

12 Back Squats (155/105)(135/95)

11 min cap
RX+

5 rounds

50/35

185/125

Scaled

Less weight

3 rounds