Announcements

– VU Gymnastic Clinic Part 1 April 15th – pull ups/C2B/T2B

– VU Gymnastic Clinic Part 2April 22nd – HSPU/Ring Dips

– VU Gymnastic Clinic Part 3April 29th – Bar/Ring Muscle ups

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Warm Up

3 inchworms

3/3 squat reach ups

3/3 lunge w/ twist

:30 active bar hang

:30 HS Hold on Wall

Barbell Prep

Strength

1 High Hang Snatch + 1 Pause OHS (EMOM x 7
1 complex @ 60-65%)

3 sec pause in bottom of OHS

Metcon (Time)

For time

30 HSPU

20 Hang Power Snatch (95/65)

10 C2B

30 HSPU

20 Thrusters

10 BMU

15 min cap
RX+

BMU/RMU

115/75

Scaled/Masters

20 HR Push Ups or Box HSPU

15 Hang Power Snatch (75/55)

10 RR or pull ups

20 HR Push Ups

15 Thrusters

10 RR or pull ups