CrossFit VU – CrossFit Warm up 8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Glute Bridge Banded High Pull Barbell Prep Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 Hang Power Snatch (95/65) 6 Box Jump Over (24/20) 8 TTB Rest 2:00 between sets *pick up where you left offRX+ 115/85 Scaled/Masters 75/55 Step Overs HKRRead more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between setsRX+ 50/35Read more

CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 5 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 3:00 between sets *pick up where you left offRX+ 50/35 Scaled/Masters 25/20 Step Overs HKRRead more

CrossFit VU – CrossFit Warm up 10-8-6-4-2 Turkish Sit Up w/ Plate Box Step Up (split reps b/t legs) Banded Glute Bridge Banded High Pull Review Movements Strength Power Snatch (Every 1:30 x 7 2 Pause Power Snatch*1 sec pause at knee) Building Metcon (AMRAP – Rounds and Reps) 3 sets AMRAP 4 4 DBL DB Hang Snatch (35/20) 6 Box Jump Over 8 TTB Rest 2:00 between sets *pick up where you left offRX+ 50/35 Scaled/Masters 25/20 Step Overs HKRRead more

CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 15 min capScaled/Masters 35/26 Cool Down ROMWODRead more