Wednesday

10
Aug

Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 round

7/7 Worlds Greatest

10 glute bridge

10/10 Alt V Ups

:30 Childs Pose w/ Shoulder Variation

10 push up down dog

Into…

Barbell Prep for 3 pos clean

Strength

3 Position Clean (6 x 1)

Every 1:30 x 6 sets

Mid Thigh/Knee/Floor

6-7 min to build up to working weight

Aim for 70-75% of 1RM clean across working sets or mod-heavy

Squat or Power

Metcon

Power Elizabeth (Time)

For time:

21-15-9 reps of each movement

-Power cleans 135/95#

-Ring Dips
10 min cap

Scaled

Less weight

Box Dips or HR Push Ups