CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 5/5 cossack squat w/ OH reach 10 tuck ups 10 supermans 10 cat cow 5/5 standing straddle toe touch Into… Partner 1 5 Snatch Grip DL 5 Hang Snatch High Pull 5 Hang Power Snatch 5 Power Snatch Partner 2 5/5 Box Step Ups 5 ab mat sit ups or TTb 5 box jumps *switch places once you finish Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 10 100m run 3 Power Snatch (95/65)(75/55) 6 Box Jumps (24/20) 9 ab mat sit ups -rest 2 min- AMRAP 10 100m run 3 DL (135/95)(95/65) 6 Box Jump Overs 9 ab mat sit ups You go I go styleRX+ 135/95 185/135 TTB Scaled Less weight 3/3 alt DB Snatch Step upsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic opener on WB 25 SU 5/5 worlds greatest 5 bear to thoracic bridge 10 air squats 10 RKBS 10 banded BTN Snatch Press 10 banded OHS squats Review OHS Strength Overhead Squat (4 x 2) *2 sec pause on first rep *78-82% for working sets (5-10lb heavier than last week) *15-18 min clock Week 3 of 6 Metcon Metcon (Time) For time 100 DU 75 WB (20/14) 50 RKBS (53/44)(35/26) 100 DU 13 min capRX+ 70/53 100 WB 125 DU Scaled 150 SU 40-50 WB Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 100m run 5/5 SL Glute Bridge :30 plank 10 banded pull apart Review movements Metcon Metcon (No Measure) 4-5 rounds for quality 200m run 10/10 russian twists w/ slam ball :30 hamstring curls on rower (https://youtu.be/Rg64SupNevo) 7/7 banded ext rotation :30 KB Front Rack Hold 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded double overhead 10 glute bridge 50′ bottom side up KB carry (both arms) 10 wall facing dip to stand w/ palms on wall 50′ KB OH carry (both arms) 10/10 paloff press Push Press Drills 5 dip + vertical jump 5 dip drive w/ barbell *pause 2 sec in dip Practice full push press Strength Push Press (4 x 2) *2 sec pause in dip on first rep *78-82% for working sets (5-10lb heavier than last week) *15 min clock Week 3 of 6 Metcon Metcon (Time) 4 rounds 6 SDLHP (95/65)(75/55) 8 pull ups 12 DB Hang C&J (35/20)(25/15)* 11 min cap *switch arms every 6 repsRX+ 5 rounds 115/85 6 BMU (in place of pull up) 50/35 Scaled Less weight RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :15 high knees 1 min cardio cardio 10/10 leg sweeps (lateral) 10/10 toe touches :15 butt kickers 1 min cardio 10/10 leg sweep (forward) 10/10 quad stretch :15 up downs + step ups Metcon Metcon (Time) 50-40-30-20-10 Cal row 10-8-6-4-2 BBJO (24/20) 25 min cap40-30-20-10-5 on the bike RX+ 30/24 12-10-8-6-4 Scaled Cut out the rd of 50 or 40 Finisher Metcon (No Measure) Pump Sesh 4-5 rounds for quality 8 DB Bicep Curls 12 overhead banded tricep ext (anchor band to pull up bar) 15 banded straight arm pull downsRead more