CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Strength Hang Power Clean (5-Rep ) ON A 18:00 RUNNING CLOCK… Build to a Heavy 5-Rep Hang Power Clean (Score is Weight) Workout Metcon (Time) FOR TIME* 27-21-15-9 Hang Power Cleans (95/65)|(65/45) *15/12 Cal Bike after each set (Score is Time) KG BB: (42.5/30)|(30/20) Optional Finisher Metcon (No Measure) FOR QUALITY 700/400 Alt. Box Step-Ups (20)* Week 4 of 6 — “Chad” Extra Credit *Weight Vest Optional (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks Skill Metcon (No Measure) ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :45 Max Handstand Push-Ups* MIN 2&3 – Max Cal Row MIN 4 – Rest *Strict or Deficit HSPU Optional **No additional rest b/t Sets (Score is Lowest Reps in 4:00 Interval) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict PressRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30 Singles → 30 Double Unders/Attempts * Wrap a light band around the knees ** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing) Strength Metcon (Weight) 3 SETS FOR QUALITY* 5 Tempo Back Squat (21X1, Heavy) 10 Russian KB Swings (Heavy) 1:00 Glute Bridge Hold *Same weight across all 3 sets. (Score is Back Squat Weight) Workout Metcon (Time) FOR TIME 45 Back Squats (185/135)|(135/95)* *Option to come from the rack. **Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders. (Score is Time) KG BB: (85/60)|(60/42.5) KG KB: (24/16)|(16/12) Cool...Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m Run 50 Walking Lunges 50 Sit-Ups 200m Run 50 Up-Down Box Step-Overs (24/20) 200m Run 50 Sit-Ups 50 Walking Lunges 800m Run (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY* 1:00 Elbow Plank :30 Left Side Plank :30 Right Side Plank 1:00 Elbow Plank *Must be performed unbroken. Lower times as needed. -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Pull-Ups 9 Hand Release Push-Ups 3 Power Snatch (135/95)|(95/65) *Option to go heavier (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more