CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (No Measure) Summer Time Chipper Teams of 2 150/120 cal row/Ski or 120/100 cal bike 100 DB Hang C & J (35/20)(25/15) 75 Burpees 50 lunges w/ slam ball (30/20)(20/10) (L/R = 1) 25 shuttle run (down/back = 1) *together *partition as needed 35 min capRX+ 50/35 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squats 5 BB Deadlifts 5/5 elbow punches 5 front squats w/ 3 sec pause in bottom 5 push up downdog :15 side plank each side Strength Front Squat (4 x 3 ) 3 @ 70% 3 @ 75% 3 @ 73% 3 @ 78% 15 min Take 6-8 min to build up to deadlift afterwards Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10 min cap Scaled Less weight Seated DB Press Box HSPURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m run 8 banded BOR 8 banded high pulls 10/10 deadbugs 100m run Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- 150′ KB Mixed Carrry (one front rack, one suitcase) Min 2- Supported SA DB Rows (use rig) Min 3- Wall Sit Min 4- Hollow Rocks Min 5- 100m run Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 3/3 squat reach up :15 table top hold (https://youtu.be/gBgcBSsJa9w) 3 up down + box step up 3 Snatch DL 3 BTN Snatch Push Press 3 OHS Review Snatch Strength Snatch (3 x 2) *2 sec pause top of knee Working sets 73-75% Week 1 of 6 15 min clock Metcon Metcon (Time) 2 sets 7-1 OHS (95/65)(75/55) Burpee Box Jump (24/20) 13 min capRX+ 135/95 Scaled Less weight Step ups 6-1Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 40 sec on 20 sec off Min 1- Bike or Row Min 2- Tuck Hold Min 3- KB RDL Metcon Metcon (AMRAP – Reps) 20 sec on/ 10 sec off x 8 Tabata 1- Row Tabata 2- Bike Tabata 3- Ab Mat Sit ups Tabata 4- RKBS Tabata 5- Plank Rest 1 min b/t Tabata’sRead more