Monday

3
Apr

Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min frog stretch

1 min puppy dog

AMRAP 7

15 jumping jacks

5 BB RDL

5/5 elbow ounches

5/5 cossack squats

10 shoulder taps

5 tall power cleans

5 push press

Review C& J

Strength

Clean and Jerk (4 x 2 )

*2 sec pause at the knee on the first rep

*78-82% on working sets (5-10lbs heavier than last week)

*20 min clock

Week 3 of 6

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3..6..9..12 ect

Power Clean (135/95)(95/65)

HR Push Up
RX+

155/105

Scaled

Less weight

Knee push up