CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 3 up downs 3/3 worlds greatest 10 PVC Pass Thru 3 Snatch Grip DL w/ empty bar 3 Hang Snatch High Pull 3 BTN Snatch Push Press Review OHS w/ PVC Strength Overhead Squat (5 x 1) *Back off week…max out next week *Focus on solid positions and strong speed out of the hole *Working sets at 70-72% 15 min clock Metcon Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here11 min cap *lateral BB burpees Scaled Less weight Step over barRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 alt v ups :30 cardio 5/5 SL RDL Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- 150′ KB Farmers Carry AHAP Min 2- Turkish Sit Up w/ plate Min 3- Banded Good morning Min 4- Cardio of choice Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 30 sec banded skater jumps w/ halo 30 sec banded march w/ halo 30 sec plank Into.. 5 scap pull ups 5 kip swings 5/5 seated DB Strict Press 5/5 box step ups :30 wall handstand hold (use box to scale or downdog) Review Push Press Strength Push Press (5 x 1) *Back off week..max out next week *Focus on speed/crisp reps *Working sets at 70-72% 15 min clock Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 2..4..6..8..10 ect. Devil’s Press (35/20)(25/15) Box Jump (24/20) Pull Up *for a big class, half start on the rigRX+ C2B 50/35 Scaled Less weight Step ups Ring RowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Foam roll IT band & calves (4 min) 200m run 250m row or 12/10 cal bike 25 jumping jacks 10/10 leg sweeps 10/10 shoulder shrugs (forward/backwards) 10 ab mat sit ups DU Drills (6-7 min) -SU (focus on straight body line, elbows in, hands down & slightly in front) -Slow SU w/ higher jumps -Penguin taps – 2-3 SU + 1 DU Metcon Metcon (Calories) Every 6 min x 4 sets 400m run (2:15 cap) 50 DU (1:15 cap) 25 ab mat sit ups Max cal row or bike in time remaining -rest 1 min between sets- *goal is atleast 1 min on the bike/rowRX+ 600m run 20 TTB Scaled 300m run 100 SU 15-20 ab mat sit upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min hurdler stretch 1 min twisted cross 50′ bear crawl 50′ crab walk 50′ spider man walk 50′ Toy Soldier 50′ duck walk 50′ side shuffle Barbell Prep 5 DL 5 Hang Clean High Pull 5 Hang Power Clean 5/5 Elbow Punches 5 Push Press 5 Push Jerk Strength Clean and Jerk (5 x 1) *Back off week…max out next week *Focus on speed and crisp reps *working sets at 70-72% 15 min clock Metcon Metcon (Time) For time Buy In: 35 HR Push Ups 1-3-5-7-9-11 Hang Power Clean and Jerk (135/95)(95/65) Front Squat 12 min capRX+ 155/105 50 HR Push Ups Scaled Less weight Cut out rd of 11Read more