CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC OHS 4 Burpees Over PVC Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat (Score is Weight)RX+ Squat Snatch Workout Metcon (Time) FOR TIME 3 ROUNDS 5 Power Snatch (115/85)|(95/65) 3 Burpees Over the Bar Immediately Into… 2 ROUNDS 3 Power Snatch 5 Burpees Over the Bar (Score is Time) KG BB: (70/55)|(50/35)RX+ 135/95 Scaled Less weight *8 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike or Row (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT 3 – Ring Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 25/20 Cal Bike or 30/25 cal row 8 Pull Ups 100m Single KB Suitcase Carry (53/35)|(35/26) 8 Pull Ups 20 KB Hollow Flutter Kicks* *L/R = 1 Rep (Score is Rounds + Reps) KG KB: (24/16)|(16/12)RX + 70/53 C2B Scaled Banded Pull Ups Ring Rows Less weightRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) “CINDY” or “MARY” “CINDY” AMRAP x 20 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) OR “MARY” AMRAP x 20 MINUTES 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB...Read more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 8 Push-Up to Pike 8 Med Ball DL 8 Med ball Front Squats 8 DB Strict Press Into.. Review movements Partner Workout Metcon (Time) TEAMS OF 2 3 ROUNDS FOR TIME 400m Run (together) 30 MB Cleans (20/14)(14/10) 30 DB Push Press (35/25)(20/15) 30 burpees (Score is Time) KG DB: (22.5/15)|(15/9) KG BB: (50/35)|(35/25)RX + 4 rounds 50/35 30/20 MB Scaled 200m run Less weight 20 reps of each movement Up Downs *Partition reps as needed *25 min capRead more