WOD

Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/17#/comments

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Warm up

Start warming up your shoulders… Use the COS or some bands on the rig.

Metcon

A: Metcon (Time)

7 rounds for time of:

5 power snatches

1 sub-0:45 200-m sprint

If the sprint takes longer than 45 seconds, redo it before moving back to the snatch.

Men: 115 lb.

Women: 80 lb.
Rx+

Men: 135 lb.

Women: 95 lb.

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

B: Metcon (Time)

Intermediate Option

7 rounds for time of:

5 power snatches

1 sub-0:50 200-m sprint

Men: 95 lb.

Women: 65 lb.
Scaling

This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

C: Metcon (Time)

Beginner Option

5 rounds for time of:

5 power snatches

1 sub-1:00 200-m sprint

Men: 65 lb.

Women: 45 lb.

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