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!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Push Up to Pike
10 Alt. Groiners
5 Barbell Snatch RDL
10 Snatch Grip Strict Press (Behind the Neck)
5 Overhead Squat
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK
Build to or Above Workout Weight…
1 Snatch Pull
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Rounds of Snatch Holleyman*
Immediately Into…
5 ROUNDS
30 Air Squats
15 Wall Ball Ground to Overhead (20/14)|(14/10)
Immediately Into…
10 Rounds of Snatch Holleyman
* 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)
(Score is Time)
KG BB: (70/55)|(50/35)
KG WB: (9/6)|(6/5)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Seated DB Strict Press
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
40 Rounds of Snatch Holleyman**
*Partners Alternate every 4 Rounds of Snatch Holleyman. While P1 is performing Snatch Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate Ground to Overhead (45/35)|(25/15)
** 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)
(Score is Time)
KG BB: (70/55)|(50/35)
KG WB: (9/6)|(6/5)
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Seated DB Strict Press