30
Jan
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
1:00 Row or Bike
8/8 t spine rotations
8 Deadbugs
8 Up-Downs
8 BB Strict Press
Barbell Prep for complex
Strength
Push Press Complex (1 x 1 )
1 Push Press + 1 Push Jerk
15 min clock
Build to a heavy complex
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (135/95)(115/85)
*15/12 Cal Row or 12/10 cal bike After Every Set
-15:00 Hard Cap-
RX+
155/105
Scaled
Less weight
Less cals
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)