CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated straddle w/ barbell collars against feet 5/5 T Spine Rotations 5/5 SL Glute Bridge 5 inch worms w/ push up 5 sumo squats 5 RKBS 5 clean deadlifts 5 hang muscle clean 5/5 elbow punches 5 front squat 5 push press Review complex Strength 1 Clean + 1 FS + 1 Jerk (1 x 1) 20 min clock Build to a moderate/heavy Metcon Metcon (Time) 4 rounds 9 front squat (115/75)(95/65) 7 KBS (53/35)(35/26) 5 Hang Power Clean 10 min capRX+ 5 rounds 135/95 70/53Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min wrist rocks 1 min supine twist 2 rounds :15 active bar hang 5 up downs 3/3 step ups 100m run Review carry’s + BBJ Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 20 KB Deadlifts (53/35)(35/26) 20 Burpee Box Jumps (24/20) 200/150m row (each partner) * *one partner does a KB Front Rack hold while the other rows *split DL and BBJ reps as neededRX+ 70/53 Scaled Less weight Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers 5 bootstrappers 5/5 SA Ring Rows :15 tuck hold Review movements Metcon Metcon (No Measure) AMRAP 20 For Quality 100′ plate push (45# plate) Demo- https://youtu.be/1pM3W2fkRis :15 hollow rocks 12 banded lat pull downs :15 counterbalance squat hold (use 10-15#plate) Demo- https://youtu.be/e2U8xYiebuA Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min seated forward fold 1 min puppy dog 3 rounds 1:00 row/bike 10 banded goodmornings 8 KB High Pull 5 up downs *rd 3 switch to burpees Metcon Metcon (4 Rounds for time) Every 5 min x 4 sets 25/20 cal row or 20/15 cal bike (1:30 cap) 15 KBS (53/35)(35/26) 10 burpees *goal is to have ~1 min of rest b/t setsRX+ 30/25 cal row or 25/20 cal bike 70/53 Scaled Fewer cals Less weight Finisher Metcon (No Measure) 3 rounds for quality 12 seated banded rows 12 paloff presses w/ band (6 per side)Read more