CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon 1 min thread the needle 5 up downs 5 BB Good mornings 5/5 lunge w/ twist 5 BB Strict Press 5/5 straight leg kicks 5 BB Deadlifts 5/5 open and close the gate 5 front squats Review clean & jerk Strength Clean and Jerk (4 x 2) *2 sec pause at knee *Working sets at 75-80% (10-15lbs more than last week) 20 min clock Metcon Metcon (Time) For time 12-8-4-8-12 Thrusters (95/65)(75/55) Deadlifts *Perform 5 burpees every minute including 3,2,1 Go 10 min capRX+ 115/85 Scaled Less weight Fewer burpeesRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min lat stretch on wall AMRAP 7 :30 cardio 5 bootstrappers 5 push up downdog 5/5 worlds greatest *follow your partner Review WB & HPC Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 40 DB Hang Power Clean (35/20)(25/15) 50 WB (20/14)(14/10) 60/50 cal row or 50/40 cal bikeRX+ 50/35 Finisher Metcon (Time) For time 50 V ups or Alt V UpsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 10 PVC Pass Thru 10 PVS around the world 5/5 T Spine Rotations 5/5 Cossack Squats 10 supermans 5 Snatch Deadlifts 5 Hang Snatch High Pull 5 BTN Snatch Push Press 5 OHS (1/4 depth 5 OHS (parallel) 5 OHS Strength Overhead Squat (4 x 3) *Pause 2 sec in the bottom *Working sets 70-75% Week 1 of 6 15-20 min Metcon Metcon (Time) For time 400m run 15 Power Snatch (95/65)(75/55) 400m run 10 power snatch 400m run 5 power snatch 13 min capRX+ 115/85 15-12-9 Scaled 200m run Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 active bar hang 5/5 SA Ring Rows 10 hollow rocks 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 4-5 rounds for quality 150′ KB Farmers Carry 2 Rope Climbs :30 mountain climbers :30 seated pike leg lifts (https://youtu.be/IcTApCXeUxA) 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ATYT x 10 5/5 Samson 5/5 step ups 5/5 alt v ups 5 burpees 5/5 half kneeling SA DB Press Barbell Prep Strength Push Press (4 x 3) *2 sec pause in dip Demo: https://youtu.be/z3YcqZl3KN0 15 min clock Week 1 of 6 Working sets 70-75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 10 SA DB OH Lunge (switch arms halfway) (35/20)(25/15) 7 TTB 10 Burpee Box Jump Overs (24/20)RX+ 50/35 Scaled Less weight HKR Step OversRead more