CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU 5 WB Push Press 3/3 groiners 20 SU 5 WB Front Squat 3/3 Straight leg kicks 20 SU 5 Clean High Pull 5 Power Clean 5 1 1/4 Front Squat Strength One and a Quarter Front Squat (4 x 2 ) Demo- https://youtu.be/o2KmXp6EXlY15 min clock Working sets at 65-68% Metcon Metcon (Weight) EMOM x 12 Min 1- 14 WB (20/14)(14/10) Min 2- 5 TNG Power Clean (building) Min 3- 40 DU Score is final weight on TNG Power CleanRX+ 18 WB 50 DU Scaled Fewer WB 80 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25′ bear crawl 25′ broad jump 25′ Samson 5 ring rows 5/5 Standing Single Leg lifts w/ hold 5/5 shoulders taps Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 150′ sled push (mod) 8-10 Inverted BB Pull Up 10/10 Pike Leg Lifts over KB :30 moutain climbers -Rest 30 sec after each round- Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 3 inchworms 5 tuck ups 3 Snatch High Pull 3 BTN Snatch PP 3 OHS Review complex Strength Power Snatch Complex (1 x 1) 1 Power Snatch + 1 Snatch BalanceSlightly heavier than last week (63-68%) 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:30 x 4 sets 4 Wall Walks (1:20 cap) 20 Ab Mat Sit ups Max Power Snatch in time remaining (115/85)(95/65) -rest 1 min b/t sets- *goal is to have atleast 30 sec on the barRX+ 135/95 6 wall walks Scaled Inchworms Halfway up wall Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Drill (7-8 min) Run 200m 10/10 leg sweeps 5/5 open/close the gate 3 pull ups 5 push ups 10 air squats Metcon Metcon (Time) For time 1 mile run 50 pull ups 100 push ups 150 air squats *partition however 30 min capRX+ Wear a 20/14# vest Scaled Ring Rows 30-75-125 rep schemeRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min row or bike (easy) 3/3 step ups 5 RDL :45 sec row or bike (mod) 3 Box Jumps 5 DL :30 row or bike (hard) 3/3 groiners 5 Back Squat (3311) Stand up rowers and move barbells to rack Strength Back Squat (3 x 3) Tempo 3311 Slightly heavier than last week (63-68%) Last prep week before next cycle 15 min clock Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″30/20 cal bike 15 min cap Scaled Less weight Step upsRead more