Siteplicity – Page 62

CrossFit – Thu, Apr 4

April 3, 2024SiteplicityWOD0

CrossFit VU – CrossFit Metcon (5 Rounds for time) Every 4:00 x 5 sets 200m run 15 KBS (53/35) 15/15 Russian Twists (20/10)RX+ 70/50 Cool Down ROMWOD

CrossFit – Wed, Apr 3

April 2, 2024SiteplicityWOD0

CrossFit VU – CrossFit Strength Front Squat (3 x 3 @ 75-80%) 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DU 30/25 cal row 20 DBL DB Front Squats (35/25)RX+ 50/35

CrossFit VU – CrossFit Strength – HOME Push Press (5-5-5-5) Build to a heavy 15 min clock Metcon (Time) For time 5-4-3-2-1-2-3-4-5 S2O (155/105) Strict Pull Up 11 min capRX+ 185/125 RMU Scaled/Masters 115/85 Banded Strict Pull Up/Deep RR

CrossFit – Mon, Apr 1

March 31, 2024SiteplicityWOD0

CrossFit VU – CrossFit Metcon (Time) 3 rounds 12 Lateral barbell burpees 12 Deadlifts (185/125) Rest 2 min 3 rounds 10 burpee box jump (24/20) 10 Deadlifts (225/155) 20 min capRX+ 225/155 275/195 Scaled/Masters 3 rounds 10 lateral burpees 10 deadlifts (155/105) Rest 2 3 rounds 8 burpee step ups 8 deadlifts (185/125)

CrossFit – Fri, Mar 29

March 28, 2024SiteplicityWOD0

CrossFit VU – CrossFit Strength Back Squat Metcon (Time) For time 400m run 50 Back Squat (135/95) 400m run 50 WB (20/14)RX+ 155/105

CrossFit – Thu, Mar 28

March 27, 2024SiteplicityWOD0

CrossFit VU – CrossFit Metcon (Time) For time 5 Box Jump (24/20) 5 Push Up 10 Box Jump 10 Push Up 20 Box Jump 20 Push Up 30 Box Jump 30 Push UpRX+ 30/24

CrossFit – Wed, Mar 27

March 26, 2024SiteplicityWOD0

CrossFit VU – CrossFit Strength Hang Power Snatch (2-2-2-2) 20 min Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 200m run

CrossFit – Tue, Mar 26

March 25, 2024SiteplicityWOD0

CrossFit VU – CrossFit Metcon (Time) 10 rounds 9 cal row or 7 cal bike 7 V Up 5 burpee pull up 25 min cap

CrossFit – Mon, Mar 25

March 24, 2024SiteplicityWOD0

CrossFit VU – CrossFit Macho Man (AMRAP – Rounds) 18min EMOM Limit -3 Power Cleans -3 Front Squats -3 Jerks Scaled 95/55# Rx: 115/75# Rx+ 135/95# RX++ 155/105# designate which level of RX+ is completed in the comments. ** true RX is 185/135#

CrossFit – Sat, Mar 23

March 22, 2024SiteplicityWOD0

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 4 (in pairs) AMRAP 20 P1+P2: 200m Sled Push P3+P4: 50 Cal Row 50 S2OH 135/85 Rx+ 155/95*One partner working at a time on each piece. Split reps/distance anyhow. Pairs switch stations at the completion of each sled push. *Score is total rounds...

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