CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min pigeon
1 min thread the needle
5 up downs
5 BB Good mornings
5/5 lunge w/ twist
5 BB Strict Press
5/5 straight leg kicks
5 BB Deadlifts
5/5 open and close the gate
5 front squats
Review clean & jerk
Strength
Clean and Jerk (4 x 2)
*2 sec pause at knee
*Working sets at 75-80% (10-15lbs more than last week)
20 min clock
Metcon
Metcon (Time)
For time
12-8-4-8-12
Thrusters (95/65)(75/55)
Deadlifts
*Perform 5 burpees every minute including 3,2,1 Go
10 min cap
RX+
115/85
Scaled
Less weight
Fewer burpees