CrossFit VU – CrossFit Warm up 3 rounds 15 Banded Pull Aparts 10 Banded Y Press 8 KB SDLHP Barbell Prep Strength Hang Power Snatch (2-2-2-2-2) 15 min Build to a heavy Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 30 DURX+ 70/53 Scaled/Masters 30 SU 25/20Read More
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 runRead More
CrossFit VU – CrossFit Strength SA DB Overhead Lunge (5 sets 25ft Left Arm/25 ft Right Arm (50/35) 12-15 min ) RX+ 70/50 Scaled/Masters 35/20 Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Alt DB Hang Snatch (50/35) 200m runRead More
CrossFit VU – CrossFit Warm up Rowling* 5 rounds Penalty Reps – Coaches Choice *goal is to land exactly on 100m Review Movements Primer 5 cal row or Bike 4 V Ups 3 Burpee Pull Up Metcon (Time) 10 rounds 9 cal row or 7 cal bike 7 V Up 5 burpee pull up 25...Read More
CrossFit VU – CrossFit Warm up AMRAP 7 4/4 SA Half Kneeling DB Prress 4/4 Cossack Squats 4/4 SL RDL w/ DB Barbell Prep Macho Man (Weight) EMOM x 18 3 Power Cleans 3 Front Squats 3 Jerks Scaled: 95/65 Rx: 115/75 Rx+ 135/95 RX++ 155/105 Macho 185/125Read More
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#Read More
CrossFit VU – CrossFit Warm up AMRAP 7 4/4 SA Half Kneeling DB Prress 4/4 Cossack Squats 4/4 SL RDL w/ DB Barbell Prep Macho Man (Weight) 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...Read More
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...Read More