CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 box step overs 10 hollow rocks 10 superman Review strict press Strength Shoulder Press (1 x 2) 3 @ 85% 2 @ 88% 2 @ 88% 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:00 x 5 sets 20 ab mat sit ups 10 Single DB Box Step Overs (35/25)(20/15) Max Power Snatch in time remaining (115/85)(95/65) -rest 90 sec between sets- *Goal is to have 30 sec on the barRX+ DBL DB 50/35 135/95Read more

CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (Weight) 4-5 rounds for quality 1 min cardio 5 Bench Press 8-10 Landmine Rows :30 plank side crunches 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 15 DU/SU 5 BB RDL 5 WB Push Press 5/5 SL Glute Bridge Strength Deadlift (3 x 5 ) 5 @ 75% 5 @ 80% 5 @ 85% 20 min clock Metcon Metcon (Time) 3 rounds 15 DL (225/155)(185/125) 30 WB (20/14)(14/10) 60 DU 15 min capRX+ 255/175 Scaled Less weight 120 SU Fewer repsRead more

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1 min couch stretch 1 min hamstring stretch 2 rounds 200m run 1 min row or bike 5 scap push ups 5 tuck ups 5 box step overs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3..6..9..12 Cal Row HR Push Ups Rest 2 min AMRAP 7 3..6..9..12 Cal Bike Box Jump Overs (24/20) Rest 2 min AMRAP 7 3..6..9..12 100m run V UpsRX+ HSPU TTB Scaled Step overs Alt V UpsRead more

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 3/3 Samson 3/3 cossack squats :30 plank 3/3 bear to bridge Barbell Prep Strength Clean and Jerk (1 x 1) 2 @ 80% 2 @ 85% 1 @ 88% 1 @ 88% 20 min clock Metcon Metcon (Weight) EMOM x 15 Min 1- 5 DBL KB Hang C & J (44/35)(35/26) + 6 Lateral BB Burpees Min 2- 5/5 BB Front Rack Reverse Lunge (95/65)(75/55) + 6 Pull Ups Min 3- RestRX+ 53/35 115/85 BMU Add 1 rep to everythung except BMU Scaled Less weight RRRead more