Tuesday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

10 PVC Passthrus

10 T Spine Rotations

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 6 Hanging Knee Raises

Into..

Barbell Prep for Snatch Complex

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

8 Power Snatch (95/65)|(75/55)

8 Toes to Bar

-Rest 2:00-

AMRAP x 5 MINUTES

4 Power Snatch (115/85)|(95/65)

8 Toes to Bar

(Score is Rounds + Reps)
RX+

135/105 on the 2nd AMRAP

Scaled

HKR/Reverse crunch

Less weight