WOD

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Kitchen Sync (Time) Teams of 3 60 TTB 50 Box Jumps (24/20) into.. 60 SA DB OH Lunge (35/25) 50 DB Floor Press into.. 60 Heavy Wall Ball (30/20) 50 HR Push Ups rest until 20 min mark then.. 33 Synchro Alt DB Snatch 33 Cal Bike 33 Synchro BurpeesScaled less weight 40/30 rep scheme then 20/20/20
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Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up 5 90/90 hip rotations 5/5 squat reach ups 5/5 Box Step Up 5 scap push ups :30 wall HS Hold Barbell Prep Warm Up OHS then S2O then Deadlift Metcon (3 Rounds for time) From 0:00-10:00 15-12-9 OHS (75/55) HSPU From 10:00-20:00 12-9-6 Deadlift (225/155) HSPU From 20:00-30:00 9-6-3 S2OH (135/95) BJO*7min cap on each couplet..sprint focus RX+ 21-15-9/15-12-9 /12-9-6 95/65 275/175 165/115 Scaled less weight Box HSPU Seated DB Strict Press
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Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 min cardio of choice 12 slam balls 150’ DBL KB Front Rack carry 15 Ab mat sit ups Cool Down ROMWOD
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Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up 2 rounds 3/3 worlds greatest 3/3 lateral box step ups 5 up downs Barbell Prep Take 8-10 min to build up on the complex as a primer for the WOD Metcon (Time) For time 1-10 Thrusters(75/55) BBJO (24/20) 12 min cap 7 min window for the lift starts immediately after finishing part 1RX+ 95/65 Scaled less weight fewer reps Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time...
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Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up 2 min row or bike :30 Downdog 10 glute bridges 1 min row or bike :30 lateral hops over line 10 good mornings :30 row or bike 5/5 DB Deadlifts 5/5 DB High Pull :30 row or bike 30 SU or DU 5/5 Alt DB Snatch Metcon (Time) For time 300 DU 150 cal row 100 Alt DB Snatch (35/25) *partition as you wish 25 min capRX+ 50/35
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