Wednesday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3/3 T Spine Rotations

3/3 groiners

5 prone Y raises w/ PVC

5 glute bridge

10 PVC pass thru

10 around the world

Review snatch

Strength

Snatch (2×2, 1×1)

2 @ 80%

2 @ 83%

1 @ 85-88%

Review muscle up afterwards

Metcon

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
10 min cap

Scaled

Less weight

Ring row + push ups

Strict pull up + ring dip