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 – NC60
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean
Skill
Metcon (No Measure)
3 SETS
3 Hang Power Cleans*
Then immediately Into…
5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar
-Rest 1:00 b/t Sets-
*Increase weight on Power Clean Each Set. Athletes can come down between movements.
(No Measure)
Workout
Metcon (Time)
FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts
(Score is Time)
KB BB: (90/65)|(65/47.5)