CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squat 10 glute bridge 10/10 shoulder taps 5 scap pull ups 5 kip swings 5 up downs 5 BB Goodmorning 5 BTN Push Press 5 Back Squat 5 Hang Clean High Pull 5 Deadlifts 5 Power Clean Review barbell movements and start building to workout weight Metcon Eye of the Tiger (AMRAP – Reps) ‘Eye of the Tiger’ 2 sets 1 min on 1 min off (each movement) Max back squats @ 50% 1RM Max Power Clean and Jerks Max Pull Ups Max deadlifts Max burpees Rest 2 min b/t setsRX+ 55% 1RM BMU Scaled Less weight Ring rowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 :15 plank :15 active squat hold w/ plate 8 plate floor press 8/8 deadbugs Metcon Metcon (No Measure) 4-5 rounds for quality 100 ft DBL KB Front Rack Carry AHAP 10 incline DB Press (athletes choice) 10 banded straight arm lat pull downs :30 hollow body flutter kicks :30 wall sit 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Snatch Grip Deadlift 5/5 Step Ups 7 tuck ups 7 scap pull ups 5 Hang Sn High Pull 5 Box Jumps 7 Kip Swings 7 HKR or TTB 5/5 worlds greatest 5 Snatch High Pull Review BB Complex Strength Power Snatch Complex (1 x 1 ) 1 Power Snatch + 1 Hang Power Snatch15 min clock 60-65% of 1RM Stay light, starting snatch cycle next week Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 7 TTB 7 Power Snatch (95/65)(75/55) -rest 2 min- AMRAP 6 7 Box Jump (24/20) 5 Power Snatch (115/85)(95/65)RX+ 115/85 135/95 Scaled Less weight Step ups HKRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills (7-8 min) Review pacibg/breathing 200m run (feel out your pace) Review finisher piece and set equipment aside for later Metcon 1-Mile Run (Time) Max Effort 1-Mile Run11 min cap *mandatory 400m walk/light jog cool down, nasal breathing Finisher Metcon (No Measure) For quality ‘murph prep’ AMRAP 15 15 HR push ups 3-5 strict pull ups or deep ring rows 15 air squatsRX+ 20 HR Push ups 20 air squats Scaled Plate Push Ups 8-10 push up/air squats SA DB rows instead of ring rows Cool Down Foam roll lower bodyRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 SU 8 bootstrappers 5 inchworms w/ push up 10 supermans :15 hollow rocks *DU rd 2 w/ empty BB 5 goodmorning 5 push press 5 front squat 5 Deadlift 5 Hang Muscle Clean Review barbell cycling, start building to workout weight Metcon Metcon (5 Rounds for time) Every 4:00 x 5 sets 10 front squats (95/65)(75/55) 8 S2O 6 Hang Power Clean 50 DU Goal is ~ 1 min restRX+ 135/95 Scaled Less weight 100 SU 8-6-4Read more