Schedule

CrossFit Vultus – CrossFit

Weekly Schedule

weekly Schedule (No Measure)

Monday – Power Snatch/OH Squat/Squat Snatch Complex

Tuesday – Heavy Gymnastics

Wednesday – Deadlifts

Thursday – Core work, SKillwork, Metcon

Friday – 10 Rep Power Clean

Saturday – Partner Hero WOD

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

Full scratch list (No Measure)

15 pull ups

30 Banded pull aparts

1 minute weighted plank

30 Reverse box hypers or back extensions

30 Dumbell Floor bench Press

80 yard bottoms up waiters walk (left and right side)

45 sec weigthed side plank (right/left)

30 heavy db rows(Neutral grip)

30 single leg Deads

30 single leg Bulgarian Split squats

30 Cuban presses

30 lateral shoulder raises

30 dips

30 bicep curls

30 arnold presses