WOD

CrossFit VU – CrossFit Warm Up 3 rounds 3/3 SA Banded Strict Press 10 hollow rocks 5 reverse snow angels Strength Shoulder Press (Build to a heavy 2) 12-15min cap Metcon (Time) 3 rounds 20 pull ups 10 C & J (135/95) 15 min capRX+ 10 BMU 155/105 Scaled/Masters 3 rounds 15 RR 7 C & J (115/75)
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CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 21/18 cal row or 18/15 cal bike 15 KBS (53/35) 9 V Ups Cool Down ROMWOD
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CrossFit VU РCrossFit 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- rest
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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 run
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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)
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