CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 Single Leg lateral box step ups 3/3 squat reach ups 3 inch worms 3 Snatch Grip Push Press 3 Snatch Grip RDL Review Snatch Complex Metcon (Weight) EMOM x 20 Min 1- 1 Snatch DL + 2 Low Hang Snatch Pull + 1 Low Hang Snatch Min 2- 8 Burpee Box Jump (24/20) Min 3- 15 WB (20/14) Min 4- Rest *moderate load for snatch complex…position focus *Score is weight for snatch complexRX+ 10 BBJ 30/20 WB Scaled/Masters Min 1- 1 Snatch Deadlift + 1 Low Hang Power Snatch Min 2- 6 Up down/Burpee Box Step Ups Min 3- 12 WB (14/10) Min 4- restRead more

CrossFit VU – CrossFit Warm Up 3 rounds 20 SU or DU 5 V Ups or Alt V Ups 5/5 SL Glute Bridge 3/3 DB DL (b/T feet) 3/3 SA DB Push Press 100m run Review DB Snatch/TTB Metcon (Time) 800m run 50 alt DB snatch (35/25) 100 DU 50 TTB 100 DU 50 Alt DB Snatch 800m run 30 min capRX+ 50/35 Scaled/Masters 400m run 30 Alt DB Snatch (25/15) 100 SU 30 HKR 100 SU 30 Alt DB Snatch 400m runRead more

CrossFit VU – CrossFit Warm Up 2 min row or bike Barbell Prep Strength Enderton Front Squat (4 working sets @ moderate load *position focus) 1 Pause FS + 1.25 FS + 1 FS20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 14/12 cal row or 12/10 cal bike 2..4..6..8 Hang Clusters (75/55)RX+ 95/65 Scaled/Masters 10/8 cal row or 8/6 cal bike hang cluster (65/45)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 Row 2000/1800m Sled Push 400m (180/90)Scaled/Masters Row 1000/800 Sled Push 200mRead more

CrossFit VU – CrossFit Warm Up AMRAP 6 3/3 SL BB RDL 3/3 Box Step Ups 10 Glute Bridges 5 up downs Review DL then spend 7-8 min building close to final weight Metcon (Time) For time 15-12-9 Deadlift (135/95) Box Jump (24/20) into 12-9-6 Deadlift (185/125) Burpee into 9-6-3 Deadlift (225/155) BBJO 20 min capRX+ 185/125 225/155 275/185 Scaled/Masters 12-9-6 Deadlift (95/65) Box Step Up (20″) 9-6-3 Deadlift (115/75) Up Down 6-4-2 Deadlift (135/95) Up Down + Step OverRead more