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SPT: Day 15

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CrossFit VU - Sport Performance TrainingView Public WhiteboardSpeed: Multi-directional MovementWeightliftingReverse Lunges (4 x 6 each)With BarbellBent Over Row (4 x 6)DB or KBBroad Jump MB Throw (4 x 3)Two hand throw as you jumpStart with light MBMetcon (AMRAP - Rounds and Reps)10 minute AMRAP Tire Flips x 10 Burpees over…

SPT: Day 14

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CrossFit VU - Sport Performance TrainingView Public WhiteboardPlyometricsWeightliftingDeadlift (4 x 6 )Push-ups (4 x AMAP)Paloff Press 4 x 6 eachAccessory WorkFarmer's Carry (20 yard x 3)down and back is 1 rep/tripRussian Kettle Bell Swings (3 x 10)Plank Hold (3 x 30 sec)Wall Walks (3 x 3)Start flat on the floor…

Clean Complex

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CrossFit VU - CrossFitGet in the gym and get all the gear on you need for weightlifting. If you need more warm up time then come earlier if possible.View Public WhiteboardSuper Clean Complex (1-1-1-1-1-1)Hip clean+Push Press+Above knee+Push Jerk+Clean+ Split Jerk25mins to complete todays lifting session. rest 2-3mins between attempts. This…