CrossFit VU – VU Compete View Public Whiteboard Strength Clean and Jerk (10 x 1 ) EMOM x 10 1 Power Clean & Jerk @ 70-75% Front Squat (7 x 2 ) * Use bands or 2 sec pause in bottom EMOM x 7 2 Banded Front Squats @ 50-60% or 70% for pause FSRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) Teams of 4 2 rounds Pair 1 50′ wheelbarrow carry 50′ buddy carry *each person does the 25′ Pair 2 10 burpees over partner (partner holds plank *switch places after 8 reps are completed Cash out:400m run togetherRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 box step overs 10 hollow rocks 10 superman Review strict press Strength Shoulder Press (1 x 2) 3 @ 85% 2 @ 88% 2 @ 88% 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:00 x 5 sets 20 ab mat sit ups 10 Single DB Box Step Overs (35/25)(20/15) Max Power Snatch in time remaining (115/85)(95/65) -rest 90 sec between sets- *Goal is to have 30 sec on the barRX+ DBL DB 50/35 135/95Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (Weight) 4-5 rounds for quality 1 min cardio 5 Bench Press 8-10 Landmine Rows :30 plank side crunches 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 15 DU/SU 5 BB RDL 5 WB Push Press 5/5 SL Glute Bridge Strength Deadlift (3 x 5 ) 5 @ 75% 5 @ 80% 5 @ 85% 20 min clock Metcon Metcon (Time) 3 rounds 15 DL (225/155)(185/125) 30 WB (20/14)(14/10) 60 DU 15 min capRX+ 255/175 Scaled Less weight 120 SU Fewer repsRead more