Back Squat, Thruster, Muscle-up

A) 20 minutes to find 5 rep max Back Squat
1x5 @95%
1x5 @90%
Try and increase 5RM from last week. This is the last
5RM for this cycle. Make it count!

B) 9-6-3
Thruster 155/105
Ring Muscle-up
For time.

All workouts can be scaled as needed. Please don't
let any movement scare you from coming to the gym.
We are trained to help everyone participate in every
workout regardless of current level.


There will be 3 days of AWOD accessory work
each week. You can do them any 3 days you choose.
There will also be days where the AWOD will modify
the day's workout in some way.

Day 1
A) 3x3 Clean pull w/ 3 sec pause at knee AHAP
B) Clean-grip Press behind head from split position
Work up to 3 sets of 3 at medium intensity

Day 2
A) 3x3 Snatch pull w 3 sec pause at knee AHAP
B) 3x3 Good Mornings at medium intensity

Day 3
A) Jerk Recoveries: 1×3@80%, 1×2@90%, 1×2@100%,
1×2@110%, 1×2@120%, 1×2@110%
B) Jerk balance: 1×3@50%, 1×3@60%, 1×3@70%,
1×3@55%, 1×3@65%, 1×3@75%


Benchmark workout will be done again on Friday this
week. We will be doing two benchmarks; a lift and
one of the classic Girl workouts. Both must be done
on Friday with the class to be eligible for the board.
No exceptions.

Also don't forget about OPEN GYM on Saturdays from
10 am - noon. Follow us on facebook (CrossFit Utah
Valley), Instagram (@CrossFitUV) and
Twitter (@CrossFitUV) to stay up to date on all
things Crossfit Utah Valley.