CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch* *Goal is a weight that can be cycled with perfect mechanics. Do not push into “Heavy” range. (Score is Weight) Workout M80 (Time) FOR TIME 50 Wall Balls (20/14)|(14/10) 50 Toes to Bar 50 Hang Power Snatch (95/65)|(65/45) 30 Wall Balls 30 Toes to Bar 30 Hang Power Snatch (Score is Time) KG WB: (9/6)|(6/5) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 Wall Balls (20/14)|(14/10) 100 Toes to Bar 100 Hang Power Snatch (95/65)|(65/45) 60 Wall Balls 60 Toes to Bar 60 Hang Power Snatch *The Wall Ball...Read more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 3 Rounds 50’ Sandbag Carry 25 DB Curls 25 DB Skull crushers Then… 3 Rounds 50’ Sandbag Carry 15 DB Side Raises 15 DB High Pulls -Rest as needed b/w rounds-Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Active Stretching 5-6 min Into.. AMRAP x 8 MINUTES *each partner completes 5 WB Front Squats 5 WB Strict Press 5/5 DB DL 10 cal row or 8 cal bike Into.. Review WB shots/DB snatch Partner Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 100 Wall Balls (20/14)|(14/10) 100 Cal Row or 70 cal bike 100 Alt DB Snatch (35/25(25/20) 60 Wall Balls 60 Cal Row or 70 cal bike 60 Alt DB snatch (Score is Time) If its a big class start at different movements *22 min capRX+ 50/35 Scaled Less weight 60/60/60…30/30/30Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio into.. Halo Into.. 1 round :30 pigeon stretch each side :30 lizard pose each side :30 sumo squat hold Into… 2 rounds (w/ PVC) 5 Kang Squats 5/5 Cossack Squats 5/5 bird dog Strength Back Squat (Heavy 1-Rep ) ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. (Score is Weight) Metcon is optional after class. Cool Down Metcon (No Measure) Cool Down Foam Roll Quads/IT band/Glutes 1:00 Seated Saddle Workout Metcon (Time) 3 rounds 50 DU 20 Russian KB Swing (70/53)|(53/35) 15 sit ups (Score is Time) *10 min capScaled Less weight 75 SURead more

CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 4 AMRAP 6 Seated DB Strict Press 4 Slow Negative Strict Pull Ups – Rest 2:00 – 4 AMRAP 8 DB Floor Press 10 DB Pull Overs – Rest 2:00 – 4 AMRAP 10 Banded Push Ups 15 DB Reverse FlysRead more