Monday

26
Sep

Monday

Announcements

“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

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Warm-up

Warm-up (No Measure)

2 min cardio

Into..

:30 pigeon

:30 twisted cross

2 rounds

5 Med Ball DL

5 Med Ball Cleans

5 WB Strict Press

10 hollow rocks

5/5 Groiners

Into..

Barbell Prep

Strength

Clean & Jerk Complex (1 x 7)

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

*8 min to build up to working weight

* 10-15lbs heavier than last week or (75-85%)

*Last week of this complex. Deload next week

(Week 3 of 9)

Metcon

*Optional after class

For time

40-20-10

Wall Balls (20/14)

20-10-5

DB Power Clean (35/20)

10 min cap

RX+

50/35

Scaled

Less weight