CrossFit VU – CrossFit Warm Up Run 200m Barbell Prep Strength Tempo Snatch (Every 1:30 x 7 2 Tempo Snatch *3 sec to the top of knee ) Build throughout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25 min cap Scaled/Masters 5 rounds 200m run 10 OHS (75/55)Read More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 3 rounds 30/20cal row 30 Single DB Box Step Ups (35/25) into 3 rounds 30/20cal bike 30 Single DB Hang Squat Clean into 30 Synchro Burpees35 min cap RX+ 50/35 Scaled/Masters 2 rounds 30 cal row 30 Box Step Ups 2 rounds 30 cal bike 30...Read More
CrossFit VU – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the...Read More
CrossFit VU – CrossFit Warm Up Barbell Prep Strength Snatch + OHS (3-4 sets @ 75-85% or moderate ) 1 Snatch + 1 OHS15 min Metcon (No Measure) EMOM x 20 30 sec on/ 30 sec off Min 1- 8-10 OHS (75/55) Min 2- 6 burpees Min 3- 8-10 G2O Min 4- 6 burpees Min...Read More
CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 12/10 cal row 4..8..12..16 HSPU SA KB/DB OH Lunge (35/25) Rest 5 min AMRAP 7 10/8 cal bike 4..8..12..16 Pull Ups Alt DB Snatch (35/25) Rest 5 min AMRAP 7 100m run 4..8..12..16 DB Hang C & J Single DB Box Step OversRX+...Read More
CrossFit VU – CrossFit Warm Up Barbell Prep Strength Clean and Jerk (Build up close to the final bar weight for the Metcon ) 15 min Metcon (5 Rounds for time) Every 4 mins x 5 rounds 3 C & J 50 DU 15 KB/DB Goblet Squat (53/35)(35/26) C & J weights 135/95 155/105 175/115...Read More
CrossFit VU – CrossFit Metcon (Time) Teams of 2 40-20-10 Cal Row Box Jumps (24/20) SA DB OH Lunge (35/25) 40-20-10 Cal Bike Box Jumps DBL DB Deadlift30 min cap RX+ 50/35Read More
CrossFit VU – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete...Read More
CrossFit VU – CrossFit Metcon (No Measure) For quality 5 min cardio 150’ KB Farmers Carry 4 min cardio 150’ SA OH KB Carry 3 min cardio 150’ KB Mixed Carry 2 min cardio 150’ KB Front Rack Carry 1 min cardio25 min cap Cool Down ROMWODRead More
