Wednesday

14
Sep

Wednesday

Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into..

:30 KB Goblet Squat Hold

:30 Dragon Stretch w/ KB on knee

5/5 Cossack Squats

:30 Puppy Dog w/ hands on KB

Into..

W/ empty barbell

5/5 Elbow punches

5 shoulder press

5 front squat

5 thruster

Strength

Paused Front Squat (5 x 3)

*2 sec pause in the bottom on each rep

*8 min to build up around 70% for your working sets or moderate

*Rest 90 sec between working sets

*Leave room to build next week

20 min clock

(Week 1 of 6)

Metcon

Metcon (No Measure)

EMOM x 12

Min 1- 7 thrusters (95/65)(75/55)

Min 2- 5 strict pull ups

*Thrusters should be unbroken
RX+

115/75

Scaled

Less weight

Banded Strict PU/Pull Up Neg

Fewer strict pull ups