CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Strength Clean Deadlift (3-3-3*) *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build if perfect mechanics are maintained. (Score is Weight) Push Press (3-3-3**) **Bar comes from the floor (Score is Weight) Week 1 of 8 Workout Metcon (Time) 2 ROUNDS FOR TIME 30 Box Jumps (24/20) 15 Push Press (135/95)|(95/65) 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (Score is Rounds Completed) Post-Workout Strength Bench Press (10-10-10*) *Start Moderate, build to Heavy (Score is Weight)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 12 Burpees 10 Barbell RDL 8 Barbell Upright Row 6 Scap Pull-Ups :30 Bar Hang -Quick Walking Rest- Strength Metcon (Weight) 3 SETS 3 Snatch Deadlift + 1 Snatch Pull *All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained. (Score is Weight) Week 1 of 8 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. DB Snatch (50/35)(35/20) 2 Rope Climbs (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS 10 Bootstrappers w/ Pause in the bottom 5 Push-Up to Pike w/ Pause in Pike Immediately Into… 2 SETS 10 Tempo Narrow Air Squats (2020) 10 Tempo Strict Barbell Press (2020) Immediately Into… 2 SETS 10 Alt. Cossack or Curtsy Squats 5 Push Press w/ :02 Pause in the top Skill Metcon (No Measure) 3 SETS FOR QUALITY 10/10 Tempo Box Step Ups (30X1) 4 Shoulder to OH w/:02 Pause at the top* *Start Moderate, build to Moderate-Heavy. Barbell comes from the floor. (No Measure) Workout Metcon (Time) FOR TIME* 30-20-10-30-20-10 Box Jump Overs (24/20) Alt. Pistol Squats or Air Squats *After each full set, complete 8 Shoulder to Overhead (155/105)|(115/75) (Score is Time) KG BB: (70/45)|(50/35)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK.. :30 Alt. High Knees 5 Scap Pull-ups into 5 Kipping Swings :30 Alt. Butt Kicks 5 Renegade Rows :30 Double Unders / Double Unders Attempts 5 Strict Pull-ups :30 Alt. Knee Hugs Workout Metcon (AMRAP – Rounds and Reps) 1.) AMRAP x 20 MINUTES* 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint *For the AMRAP, rest 1:30 after each full round. (Score is Rounds + Reps)Immediately Into Part 2… Deadlift (1-Rep Heavy ) 2.) ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift (Score is Weight) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… 1.) AMRAP x 25 MINUTES 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint (Score is Rounds + Reps)Immediately Into Part 2… Deadlift (1-Rep Heavy) 2.) ON A 10:00 RUNNING CLOCK… Both Partners build...Read more