Monday
Announcements
Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2:00 cardio
Into..
:30 banded OH distraction stretch
:30 banded hip distraction
Into..
5/5 SL Glute Bridge
10/10 deadbugs
10 plate deadlifts
10 plate strict press
10 plate upright rows
Into..
Barbell Prep
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
*8 min to build to working weight
*10-15lbs heavier than last week (70%-80% of 1RM)
*Leave room to build next week
(Week 2 of 9)
Optional Finisher
Metcon (AMRAP – Reps)
AMRAP 6
2..4..6..8..10 ect
Alt DB Hang Clean & Jerk (35/20)(25/15)
Burpees over DB
RX+
50/35