CrossFit VU – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders...Read more

CrossFit VU – CrossFit Metcon (Time) 5 rounds 300mrun 5 bench press (building) 12 RKBS 15 Ab mat sit ups 25 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Snatch + OHS (3-4 sets @ 75-85% or moderate ) 1 Snatch + 1 OHS15 min Metcon (No Measure) EMOM x 20 30 sec on/ 30 sec off Min 1- 8-10 OHS (75/55) Min 2- 6 burpees Min 3- 8-10 G2O Min 4- 6 burpees Min 5- RestRX+ 95/65 Scaled/Masters 6-8 reps @ 65/45 6 up downsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 12/10 cal row 4..8..12..16 HSPU SA KB/DB OH Lunge (35/25) Rest 5 min AMRAP 7 10/8 cal bike 4..8..12..16 Pull Ups Alt DB Snatch (35/25) Rest 5 min AMRAP 7 100m run 4..8..12..16 DB Hang C & J Single DB Box Step OversRX+ 50/35 C2B Scaled/Masters 10/8 cal row…8/6 cal bike HR Push Up DB Front Rack Lunge (20/15) Ring Rows Alt DB Snatch (20/25) Box Step OverRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength Clean and Jerk (Build up close to the final bar weight for the Metcon ) 15 min Metcon (5 Rounds for time) Every 4 mins x 5 rounds 3 C & J 50 DU 15 KB/DB Goblet Squat (53/35)(35/26) C & J weights 135/95 155/105 175/115 185/125 205/135 *75 SURX+ 165/115 185/125 205/135 225/155 245/165 Scaled/Masters 95/65 115/85 135/95 155/105 165/115Read more