CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 bird dogs 5/5 alt v ups 5/5 Samson 10 PVC Pass Thru 10 PVC Around the World Snatch Prep Strength Snatch (3 x 2 ) *2 sec pause at knee, full squat Working sets at 75-77% Slightly heavier than last week 15 min...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon each side :30 down dog (calf/hamstring focus) 10/10 leg sweeps (lateral & forward) 50ft toe walk 50 ft toe walk 50ft high knees 50ft butt kickers Into.. 250/200m row or 15/12 cal bike 200m run 20 SU/DU Metcon Metcon (AMRAP –...Read More
CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (No Measure) Summer Time Chipper Teams of 2 150/120 cal row/Ski or 120/100 cal bike 100 DB Hang C & J (35/20)(25/15) 75 Burpees 50 lunges w/ slam ball (30/20)(20/10) (L/R = 1) 25 shuttle run (down/back = 1) *together *partition as needed 35 min...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squats 5 BB Deadlifts 5/5 elbow punches 5 front squats w/ 3 sec pause in bottom 5 push up downdog :15 side plank each side Strength Front Squat (4 x 3 ) 3 @ 70% 3 @ 75% 3 @ 73% 3...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m run 8 banded BOR 8 banded high pulls 10/10 deadbugs 100m run Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- 150′ KB Mixed Carrry (one front rack, one suitcase) Min 2- Supported SA DB Rows...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 3/3 squat reach up :15 table top hold (https://youtu.be/gBgcBSsJa9w) 3 up down + box step up 3 Snatch DL 3 BTN Snatch Push Press 3 OHS Review Snatch Strength Snatch (3 x 2) *2 sec pause top of knee Working sets 73-75%...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 40 sec on 20 sec off Min 1- Bike or Row Min 2- Tuck Hold Min 3- KB RDL Metcon Metcon (AMRAP – Reps) 20 sec on/ 10 sec off x 8 Tabata 1- Row Tabata 2- Bike Tabata 3- Ab...Read More
