Wednesday

11
Jan

Wednesday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP 7

8 BB RDL

5/5 box step overs

:15 active bar hang

5/5 SA DB Strict Press

:15 Hollow Body Flutter Kicks

Into..

Barbell Prep for Clean Pull

Strength

Clean Pull (5 x 2)

*5 sec eccentric on second rep

Working sets at 85-90% of 1RM clean

15 min clock

Clean Pull Demo: https://youtu.be/VF-hqxyLly4

Metcon

Metcon (5 Rounds for time)

Every 2:30 x 5 sets

10 DBL DB Box Step Overs (24/20)(35/20)(25/15)

10 DB Push Press

10 Deadlifts (185/125)(155/105)

*Goal is to ~ 45 sec of rest
RX+

50/35

225/155

Scaled

Less weight

Lower box

Fewer reps

Cool Down

1 min Banded Hamstring Stretch

1 min wrist rocks