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

CrossFit VU – CrossFit 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 Metcon (Time) 10 rounds 9 cal row or 7 cal bike 7 V Up 5 burpee pull up 25 min capRead 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 min capRX+ 12-10-8 Scaled/Masters 8-10 rds Alt V Up Burpee Ring RowRead more