CrossFit VU – CrossFit
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