Wednesday

7
Sep

Wednesday

Announcements

9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.
Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS (10:00 CAP)

:30 Active Bar Hang

8 Kip Swings

8 Slow Tuck-Ups

8 Barbell Deadlifts

8 Barbell Snatch High Pull

8 Barbell Hang Muscle Snatch

Strength

Hang Power Snatch (2.2.2.2.2)

Work up to a heavy double

Not a max, work up to 20-30lbs over workout weight

15 min clock

Workout

Metcon (Time)

FOR TIME

30 Toes to Bar

7 Hang Power Snatch (115/85)(95/65)

10 Deadlifts

20 Toes to Bar

7 Hang Power Snatch

15 Deadlifts

10 Toes to Bar

7 Hang Power Snatch

20 Deadlifts

(Score is Time)

15 min cap
RX+

135/95

Scaled

HKR

Less weight