Announcements
Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Crossbody Mountain Climbers
10 Up-Downs
12 Alt. Lunges
10 Cat-Cows
Into…
2-3 ROUNDS
10 Clean Grip Deadlifts
7 Barbell Cuban Presses*
5-7 Push-Ups
7-10 Air Squats
*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.
Strength
Clean (Heavy 1-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean
(Score is Weight)
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles