CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min childs pose on box 2 rounds 25 SU 5/5 KB Windmills 5/5 step ups :30 plank 5/5 KB SA Strict Press Review Push Press Strength Push Press (4 x 3) 2 sec pause in dip Working sets at 75-80% (10-15lbs more than last week) 15 min clock Metcon Metcon (Time) For time 3 rounds 50 DU 21 KBS (53/35)(35/26) 15 KB Box Step Overs (24/20) 9 HSPU 13 min capRX+ 70/53 Strict HSPU Scaled Less weight 100 SU Box HSPU 2 roundsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded hamstring :30 downdog Line Drills (7-8 min) 2 rounds :30 row or bike 100m run Metcon Metcon (Calories) Every 5 min x 5 sets Set 1 800m run (4:30 cap) Max cals on bike/row -Rest 1 min- Set 2 600m run (4 min cap) Max cal row/bike -Rest 1 min- Set 3 400m run Max cal row/bike -rest 1 min- Set 4 200m run Max cal row/bike -Rest 1 min- Set 5 100m run Max cal bike or rowScore is total calories in the row or bikeRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon 1 min thread the needle 5 up downs 5 BB Good mornings 5/5 lunge w/ twist 5 BB Strict Press 5/5 straight leg kicks 5 BB Deadlifts 5/5 open and close the gate 5 front squats Review clean & jerk Strength Clean and Jerk (4 x 2) *2 sec pause at knee *Working sets at 75-80% (10-15lbs more than last week) 20 min clock Metcon Metcon (Time) For time 12-8-4-8-12 Thrusters (95/65)(75/55) Deadlifts *Perform 5 burpees every minute including 3,2,1 Go 10 min capRX+ 115/85 Scaled Less weight Fewer burpeesRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min lat stretch on wall AMRAP 7 :30 cardio 5 bootstrappers 5 push up downdog 5/5 worlds greatest *follow your partner Review WB & HPC Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 40 DB Hang Power Clean (35/20)(25/15) 50 WB (20/14)(14/10) 60/50 cal row or 50/40 cal bikeRX+ 50/35 Finisher Metcon (Time) For time 50 V ups or Alt V UpsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 10 PVC Pass Thru 10 PVS around the world 5/5 T Spine Rotations 5/5 Cossack Squats 10 supermans 5 Snatch Deadlifts 5 Hang Snatch High Pull 5 BTN Snatch Push Press 5 OHS (1/4 depth 5 OHS (parallel) 5 OHS Strength Overhead Squat (4 x 3) *Pause 2 sec in the bottom *Working sets 70-75% Week 1 of 6 15-20 min Metcon Metcon (Time) For time 400m run 15 Power Snatch (95/65)(75/55) 400m run 10 power snatch 400m run 5 power snatch 13 min capRX+ 115/85 15-12-9 Scaled 200m run Less weightRead more