Announcements Closed Monday July 4th. CrossFit VU – CrossFit View Public Whiteboard Metcon Team 1776 (Time) 20:22 min AMRAP Teams of 2: 1776m row buy in 250m increments Then with remaining time AMRAP: 7 Push press 115/75# 4 -100m sprints relay style 17 ball slams 30/20# 7 Front Squats 115/75# 6 DBL DB burpee box step overs 20”. 35/20#Read more

Announcements Closed Monday July 4th. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 sec each side m- Ext rotation stretch w/ PVC :30 Lat/tricep stretch on box w/ PVC 5/5 lateral step ups 10 Turkish Sit Up w/ PVC 5/5 Samson Review Front Squat Strength Front Squat (1 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Metcon Metcon (Time) For time 75 Alt DB Snatches (35/25)(20/15) *Every min complete 7 box jumps (24/20) 10 min capRX+ 50/35 30/24 Scaled Less weight Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 10 arm circles forward/backward 5/5 seated pike leg lifts :15 hollow hold Skill Metcon (No Measure) Low Bar TTB drills Low Bar TTB- https://youtu.be/cnTav4zG_b4 Low Bar TTB w/ Wall Ball-https://youtu.be/5nzpwVtn2-M *pick one of the drills to work on. 3-4 sets of 6-8 reps *more advanced atheltes work on strict TTB 10 min Finisher Metcon (No Measure) AMRAP 8 8-10 sandbag goodmorning (hold against chest) 8-10 sandbag floor press 8-10 DB Bicep Curls Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Banded Snatch Grip Press 10 Banded High Pull 10 Banded Pull Aparts 5/5 worlds greatest 5 Bear to Bridge 5 air squats Review Snatch Strength Snatch (1 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Week 5 of 6 Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Scaled Less weight C2B/Pull Ups RR + push upsRead more

CrossFit VU – VU Core View Public WhiteboardRead more