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OLY Day: Snatch

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CrossFit VU – CrossFit

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15 Minutes to build to a heavy Snatch Tripple.

Try your best to not let go of the bar for ALL 3 Reps.



Metcon (Weight)

10 Minute EMOM

Power Snatch + Hang Snatch + Snatch

@ 65 – 70% of Heavy Tripple.

Increase 5-10 lbs at the halfway point of EMOM.
You have 1 minute to complete the Power snatch + Hang Snatch + Snatch. Then rest the remainder of your minute.

There will be an extra 30 seconds at the halfway point to add wieight.

STRENGTH DAY: Lower Push – Upper Pull

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CrossFit VU – CrossFit

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Alternate sets of Back Squats and the Bent Over Rows

20 – 25 minutes to complete A1 & A2.

A1: Back Squat (10, 8, 6, 6, (3 x 6))

Use first three to four sets as your “warm up” sets to build to your three heavy working sets.

A2: Bent Over Row (5 x 6)

DB or KB

Accessory Work

3 Alternating Sets for Quality.

B: Metcon (No Measure)

3 Alternating Sets for Quality

B1. Strict Pull-Ups (3 x AMRAP)

B2. Walking Lunges (3 x 6 each leg) w/DB or KB

B3. Hollow Holds (3 x 30 sec.)

B4. Slam Ball 20/10 (3 x 8)

Rest about 30 seconds between sets.

15 AMRAP x2

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We will be closed Monday, Sept 4th in observance of Labor Day. Some open gym may be announced so keep your eyes open.

CrossFit VU – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2 Partners Alternate full rounds to complete as many rounds/reps as possible in 15 minutes

3 Hang Power Clean 155/105


9 KB Tater 70/53/44


15 WBS 20/14

12/10 Cal Row

9 Over Urg Burpee

STRENGTH DAY: Lower Pull – Upper Push

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CrossFit VU – CrossFit

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Alternate sets of Deadlifts and the Half Kneeling OH Press

20 – 25 minutes to complete A1 & A2.

A1: Deadlift (5 x 6 @ 75 – 83% of 1RM)

Use first two sets to build to your 3 working sets.

Bigger jumps for your warm-up

A2: Half Kneeling Over Head Press (KB) (5 x 8)

build up in weight unitl technique starts to breakdown. Last 3 sets should be at same weight.

Accessory Work

3 Alternating sets for quality.

Metcon (No Measure)

3 Alternating sets for quality

B1. Push-Ups (3 x AMRAP)

B2. Single Leg RDL (3 x 8 each)

B3. Paloff Press w/band (3 x 8 each)

B4. Plank w/Shoulder Taps (3 x 10 each)
Give yourself about 30 rest between sets.

Back Squat with a purpose

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CrossFit VU – CrossFit

Today we will focus on GLUTE activation. Use a thera band if needed and squat to a target just below parallel. Coaches will give you the appropriate depth range if you’re needing some development.

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Back squat (8-8-8-8-(8-8-8))

today you will squat a weight that you can comfortably get 6-8 reps with a little challenge. I would say 60-70% of your 1RM or something moderate if you do not have that.
NO BOTTOMING OUT on squats. We will stay active and learn to squat well. Today is the day to fix a major discrepancy with your squat or a few small ones. Your glutes will thank you later for this. This will also assist is proper knee traction over the toes and reduce your knees from constantly moving in and out during your squats.

Squat to a target if needed in-order to stay active in the squat. Slightly below parallel is encouraged or even above if you need to fix your squat.

Get some good squats in today. Lots of volume but the weight shouldn’t crush you. Finish with some good MOB today.

Cool Down

ROMWOD. may run over and that is ok. Stay for what you can.

Cardio week 9: Cardiooooono 8mins with 30/30secs each

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CrossFit VU – CrossFit

DONT COME IN ON AN EMPTY STOMACH. IF YOU DO YOU WILL NOT COMPLETE THIS WORKOUT AND WILL FALL ASLEEP OR CRAP OUT DURING THIS WORK OUT. If you are an AM wodder then eat right the night before with a protein shake and fruit before the wod. Roll the dice if you want… I have and it sucks.

Sprint means just that. EMPTY that tank on the sprints.

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Metcon (Distance)

8min EMOM of

Sprint 30 secs

jogging rest 30 secs
Continue to work 20/40secs if 30/30 is too hard.

at the 7:30mark transition to the row. Hurry up bc time is ticking

Metcon (Calories)

8min EMOM of

Sprint row 30 secs

Rowing rest 30 secs
Continue to work 20/40secs if 30/30 is too hard.

@ 7:30 mark transition to bike quickly.

Metcon (Calories)

8min EMOM of

Assault Bike Sprint 30secs

Active recovery 30 secs
Continue to work 20/40secs if 30/30 is too hard.

If you started here transition to run at 7:30 mark quickly.

Cardio week 9: Clean complex and wod

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CrossFit VU – CrossFit

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3 Squat Cleans+2 Jerks (1-1-1-1-1-(1-1))

Build to a heavy complex for 2 sets of 3 cleans + 2 Jerks
15-20mins to build up to a heavy complex then hit that same load for 2 sets. rest as needed. Share a barbell

Metcon (AMRAP – Reps)

7min ASCENDING amrap

2-4-6-8-10….until time expires

-Power clean and Jerk 135/95

-pull ups

155/105 & C2B pull ups

score is total reps

0830 Open to the public/members WOD.

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CrossFit VU – CrossFit


Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (AMRAP – Rounds and Reps)

In team of 2, partners work together to complete as many rounds and reps as possible in 12 minutes of:

Muscle up x3 or burpee pull up x5

Alt. KB Snatch x10 (53/35)

Double unders x25

-Rest 6 minutes

HSPU x5 (Strict if possible)

Thruster x10 (95/65)

Run 200m

-Burpee ring row or burpee jumping pull up

-DB snatch

-SU x75 (3:1)

-Pike press

-Air squat/goblet squat/wallball

-Row 250m