CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3/3 bird dogs

5/5 alt v ups

5/5 Samson

10 PVC Pass Thru

10 PVC Around the World

Snatch Prep

Strength

Snatch (3 x 2 )

*2 sec pause at knee, full squat

Working sets at 75-77%

Slightly heavier than last week

15 min clock

Metcon

Metcon (Time)

4 rounds

12 TTB

12 KBS (53/35)(35/26)

Into..

2 rounds

10 burpees

10 Hang Power Snatch (115/85)(95/65)

14 min cap
RX+

70/53

135/95

15 reps 1st section, 12 reps 2nd section

Scaled

HKR

Less weight