Monday

18
Jul

Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike or Row

5 Inch Worms

5/5 Single Leg DB RDL

5 Up-Downs

*Increase Pace (EZ-Mod-Hard) each round

**Rd 3 Perform 6 Burpees

Strength

Deadlift (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 92-95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Bike or 12/10 cal row

MIN 2 – 4 Deadlifts + 4 Burpees Over Bar (255/175)|(175/115)

(No Measure)
RX +

275/195