Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/8 CAL Row or 8/6 cal bike

7/7 SA DB Sumo Deadlift

7/7 SA DB Swing

7/7 SA DB Arnold Press

10 Alt. V-Ups
Coaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.

Strength

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 87-90%

*Based off of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

20 min clock

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25/20 Cal Row or 18/15 cal bike

25 Burpee to Plate**

25 DBL DB Snatch (35/20)(25/15)

25 Burpee to Plate

25/20 Cal Row

(Score is Time)

12 min cap

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).
RX+

50/35

Scaled

Less weight

Fewer burpees

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (R)

2:00 Banded Hamstring Stretch (L)

2:00 Foam Roll Hamstring

(No Measure)

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