Monday

19
Sep

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

View Public Whiteboard

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