CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

8 Plate Ground to Overhead

5 Push-Up to Pike

Into…

2 ROUNDS

5 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 87-90%

*Based off of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

15 min clock

(Score is Weight)

Workout

Metcon (Time)

21-15-9-6

Thruster (75/55)|(55/35)

Box Jumps (24/20)

(Score is Time)

11 min cap
RX+

95/65

Scaled

Less weight

15-12-9-6

Lower box

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Elbow to Instep (R)

1:00 Pidgeon Pose (R)

1:00 Samson Stretch (R)

1:00 Elbow to Instep (L)

1:00 Pidgeon Pose (L)

1:00 Samson Stretch (L)

(No Measure)