11
Jul
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL
Strength
Deadlift (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 87-90%
*Based off of Heavy 1-Rep
*20 min
Week 3 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
7/7 Back Rack Reverse Lunges (95/65)(75/55)
10 Lateral BB burpees
12 SDLHP
RX+
115/85
Scaled
Less weight
Cool Down
Supine Twist- 1 min