CrossFit VU – CrossFit Strength Warm-up 25 DU or SU 5 up downs 3/3 worlds greatest 10 glute bridges Barbell Prep Strength (AMRAP – Reps) Every 90 sec x 5 sets 30 DU AMRAP Snatch @75% until 1 min mark *goal is to have around 20-30 seconds on the barbellRX+ 80% 40 DU Scaled 50 SU less weight Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Power Snatch (135/95(95/65) 3 C & J 5 BFBRX+ 155/105 Squat Snatch Scaled/Masters 1 Power Snatch (75/55) 3 C& J 5 up downsRead more

CrossFit VU – CrossFit Warm-up 2 rounds :30 active bar hang 3/3 bear to bridge 5/5 quad stretch 10 toy soldiers Review EMOM Strength EMOM x 12 Min 1- 2-3 Strict Pull Min 2- 50’ SA DB/KB OH Carry (moderate) Min 3- 100m sprint Strict pull options RMU C2B/Pull Up Banded Pull Up Deep RR OH Carry/HSW Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsScaled/Masters 3 rds 200-300m run 15 KB Swings (35/26) 12 RRRead more

CrossFit VU – CrossFit Warm-up Barbell Prep Strength Front Squat (5RM) 20 min Metcon (AMRAP – Reps) AMRAP 15 30 Front Squats (95/65) 30 TTB 30 FR Reverse Lunges 30 HSPU 30 Front Squats 30 BMURX+ 115/85 Deficit HSPU RMU Scaled/Masters 15 FS (75/55) 15 HKR 15 FR Reverse lunge 15 HR Push Ups 15 FS 15 Burpee/RRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) 2 rounds 1 min burpees 1 min DB Alt Reverse Lunge (35/25) *single DB 1 min Alt DB Snatch (35/25) rest 1 min 2 min burpees 2 min DB Alt Reverse Lunge 2 min Alt DB Snatch Rest 2 minRX+ 50/35 Scaled/Masters 1 min up downs 1 min reverse lunges (bodyweight) 1 min Alt DB Snatch 20# Rest 1 min 2 min each movement or 1 min on 1 min offRead more

CrossFit VU – CrossFit Strength Overhead Squat (Build to a heavy single ) Then 3 x 3 @ 80% of your single CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Read more