CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3/3 worlds greatest

3 push up downdog

:15 sumo squat hold

:15 plank

3/3 quad stretch

3/3 toe touch

Barbell Prep

Strength

Clean and Jerk (1 x 2)

2 @ 80%

2 @ 82%

2 @ 85%

20 min clock

Week 1 of 4

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
11 min cap

*Squat cleans

RX+

‘Elizabeth Elevated’

21-15-9-9-9

Scaled

Less weight

Matador dips

Banded dips