Tuesday

21
Jun

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

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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)