CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 45 sec on/15 sec off Min 1- Row Min 2- Flow Stretching *partner up if its a big class Stand rowers out of the way, Grab barbells Review Snatch Strength Snatch (3 x 2 ) *1 sec pause at knee Working sets at 77-80% 15 min clock Metcon Metcon (Time) ‘Jackie Snatches’ For time 1000m row 50 Power Snatch 45#/35# 30 pull ups *for a big class partner up and stagger start12 min cap RX+ C2B Scaled RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 hurdler stretch each side :30 downdog 3 rounds 100m run 5 tuck ups 15 SU or DU *switch to sit ups on 3rd round Metcon “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap Finisher Metcon (No Measure) 3 rounds for quality 7/7 DB Bicep Curls 10 close grip push upsRead more

CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Sumo Squat hold 3/3 Samson 3/3 SL Glute Bridge 5/5 deadbugs 5 supermans w/ empty barbell 5 goodmornings 5 back squat 3311 5 Deadlifts 3311 Strength Back Squat (4 x 4 ) 4 @ 72% 4 @ 75% 4 @ 78% 4 @ 80% 15-18 min Metcon Metcon (Time) 40-20-10-5 Wall Balls (20/14)(14/10) 5-10-15-20 Deadlifts (185/125)(135/95)13 min cap RX+ 225/155 Scaled Less weight Less repsRead more