Wednesday

5
Apr

Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min banded double overhead

10 glute bridge

50′ bottom side up KB carry (both arms)

10 wall facing dip to stand w/ palms on wall

50′ KB OH carry (both arms)

10/10 paloff press

Push Press Drills

5 dip + vertical jump

5 dip drive w/ barbell

*pause 2 sec in dip

Practice full push press

Strength

Push Press (4 x 2)

*2 sec pause in dip on first rep

*78-82% for working sets (5-10lb heavier than last week)

*15 min clock

Week 3 of 6

Metcon

Metcon (Time)

4 rounds

6 SDLHP (95/65)(75/55)

8 pull ups

12 DB Hang C&J (35/20)(25/15)*

11 min cap

*switch arms every 6 reps
RX+

5 rounds

115/85

6 BMU (in place of pull up)

50/35

Scaled

Less weight

RR