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
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