CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min hurdler stretch

1 min twisted cross

50′ bear crawl

50′ crab walk

50′ spider man walk

50′ Toy Soldier

50′ duck walk

50′ side shuffle

Barbell Prep

5 DL

5 Hang Clean High Pull

5 Hang Power Clean

5/5 Elbow Punches

5 Push Press

5 Push Jerk

Strength

Clean and Jerk (5 x 1)

*Back off week…max out next week

*Focus on speed and crisp reps

*working sets at 70-72%

15 min clock

Metcon

Metcon (Time)

For time

Buy In: 35 HR Push Ups

1-3-5-7-9-11

Hang Power Clean and Jerk (135/95)(95/65)

Front Squat

12 min cap
RX+

155/105

50 HR Push Ups

Scaled

Less weight

Cut out rd of 11