CrossFit VU – CrossFit
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