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)
ON A 5:00 RUNNING CLOCK…
3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Bent Over Rows
10 Behind the Neck Alt. Elbow Punches
5 Squat Jumps
5/5 groiners
*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression.
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of
1 Clean Deadlift
+
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
RX+
Squat Clean
Workout
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK…
500/400m Row or 30/20 cal bike
20 Slam Balls (30/20)|(20/10)
Max Power Cleans (115/85)|(95/65)
-Rest 1:00-
ON A 4:00 RUNNING CLOCK…
500/400m Row
20 Slam Balls (30/20)|(20/10)
Max Hang Power Cleans (115/85)|(95/65)
(Score is Reps)
*cap the row/bike at 2:15
RX+
135/95
Scaled
Less weight
250m row
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Lizard Pose (L)
2:00 Lizard Pose (R)
(No Measure)