Monday

12
Sep

Monday

Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min cardio

Into..

:30 Pigeon Stretch

5/5 Worlds Greatest

5 Bootstrappers

5 Push Up Down Dog

:30 wrist rocks

5/5 Single Leg Glute Bridge

Into..

Barbell Prep for Complex

Strength

Clean & Jerk Complex (7 x 1 )

1 Clean Pull + 1 low hang clean + 1 Push Jerk + 1 Split Jerk
Every 2:00 x 7 sets

*Take 8-10 min to build up to 65-75% of your 1RM or Moderate for the working sets

*Leave room to go up in weight next week

*Focus is positions/technique not weight

(Week 1 of 9)

Cool Down

1:00 saddle

1:00 puppy dog

1:00 seated forward fold

Optional Finisher

Metcon (Time)

21-15-9-6

KettleBell Swing (53/35)(35/26)

50-50-50-50

DU

Score is time

7 min cap
RX+

70/53

Scaled

Less weight

100 SU