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
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