Monday

10
Jan

Monday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

-GENERAL WARM-UP-

2 rounds

5/5 Squat Reach Ups

10 Intentional PVC Passes (belly tight!)

10 Samson Stretch

:30 ankle stretch against rig

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…

5 Behind the Neck Push Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength

Overhead Squat (3×5)

3×5

Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

*15 min clock

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-12-9

OHS (75/55)(55/35)

TTB

Into..

12-9-6

Thrusters (75/55)(55/35)

Pull Ups
RX+

95/65

C2B

21-15-9 into..15-12-9

Scaled

Less weight

HKR/ Reverse crunch

RR