CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 10 arm circles forward/backward 5/5 seated pike leg lifts :15 hollow hold Skill Metcon (No Measure) Low Bar TTB drills Low Bar TTB- https://youtu.be/cnTav4zG_b4 Low Bar TTB w/ Wall Ball-https://youtu.be/5nzpwVtn2-M *pick one of the drills to work on. 3-4 sets of 6-8 reps *more advanced atheltes work on strict TTB 10 min Finisher Metcon (No Measure) AMRAP 8 8-10 sandbag goodmorning (hold against chest) 8-10 sandbag floor press 8-10 DB Bicep Curls Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Banded Snatch Grip Press 10 Banded High Pull 10 Banded Pull Aparts 5/5 worlds greatest 5 Bear to Bridge 5 air squats Review Snatch Strength Snatch (1 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Week 5 of 6 Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Scaled Less weight C2B/Pull Ups RR + push upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min standing straddle 1 min seated saddle Agility ladder drills 7-8 min 250m row or 10 cal bike 200m run 5 burpees Metcon Metcon (Time) For time 1000/800m row or 60/40 cal bike 800m run 25 burpees 800/700m row or 50/30 cal bike 600m run 20 burpees 500/400m row or 30/20 cal bike 400m run 15 burpees 30 min capRX+ 30-25-20 burpees Scaled Cut row/run in half Up downsRead more

CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 SU or DU 5 wide stance squats 5 tuck ups 15 SU or DU 5 close stance squats 5/5 alt v ups 15 SU or DU 5 BB Goodmorning 5 Back Squat Strength Back Squat (1 x 2, 2 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Metcon Metcon (Weight) EMOM x 12 Min 1- 1 round ‘Macho Man’ (building) Min 2- 12 TTB Min 3- 50 DU (45 sec cap) Macho Man 3 Power Clean 3 Front Squats 3 Push Jerks Score is final weight on macho manRX+ 15 TTB Scaled 100 SU HKRRead more