CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 groiners 5/5 birddogs 5/5 Samson 5 up downs 5 DBL DB DL (between feet) 5 DBL DB Russian Swing 5 DBL DB Hang Snatch 5 BB Goodmorning 5 Back Squat 5/5 Front Rack Reverse Lunge Review BS Tempo and set up on rig Strength Back Squat (3 x 3) *Tempo 3311 12-15 min Working sets at 60-65% Prep work for our upcoming cycle Metcon Metcon (Time) For time 5-5-5-5-5-5 Devil’s Press (35/20)(25/15) 18-16-14-12-10-8 Front Rack Reverse Lunge (95/65)(75/55) 14 min capRX+ 50/35 115/75 Scaled Less weight Cut out the 1st rd (5-18)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching (6-7 min) Movement review Break into groups, run through 5-6 reps at each station Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2 – KB Swing (53/35)(35/26) Min 3- Wall Balls (20/14)(14/10) Min 4- Renegade ‘no push up’ Rows (35/20)(25/15) Min 5- Ab mat Sit UpsRX+ 50/35 70/53 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squat 10 glute bridge 10/10 shoulder taps 5 scap pull ups 5 kip swings 5 up downs 5 BB Goodmorning 5 BTN Push Press 5 Back Squat 5 Hang Clean High Pull 5 Deadlifts 5 Power Clean Review barbell movements and start building to workout weight Metcon Eye of the Tiger (AMRAP – Reps) ‘Eye of the Tiger’ 2 sets 1 min on 1 min off (each movement) Max back squats @ 50% 1RM Max Power Clean and Jerks Max Pull Ups Max deadlifts Max burpees Rest 2 min b/t setsRX+ 55% 1RM BMU Scaled Less weight Ring rowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 :15 plank :15 active squat hold w/ plate 8 plate floor press 8/8 deadbugs Metcon Metcon (No Measure) 4-5 rounds for quality 100 ft DBL KB Front Rack Carry AHAP 10 incline DB Press (athletes choice) 10 banded straight arm lat pull downs :30 hollow body flutter kicks :30 wall sit 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Snatch Grip Deadlift 5/5 Step Ups 7 tuck ups 7 scap pull ups 5 Hang Sn High Pull 5 Box Jumps 7 Kip Swings 7 HKR or TTB 5/5 worlds greatest 5 Snatch High Pull Review BB Complex Strength Power Snatch Complex (1 x 1 ) 1 Power Snatch + 1 Hang Power Snatch15 min clock 60-65% of 1RM Stay light, starting snatch cycle next week Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 7 TTB 7 Power Snatch (95/65)(75/55) -rest 2 min- AMRAP 6 7 Box Jump (24/20) 5 Power Snatch (115/85)(95/65)RX+ 115/85 135/95 Scaled Less weight Step ups HKRRead more