Tuesday

15
Feb

Tuesday

Announcements

WOD Events in Feburary:
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!
St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

1 ROUND

20 Single Unders

10 PVC Pass Throughs

10 Jumping Squats

Into…

1 ROUND

15 High Jump Single Unders

8 Snatch Push Jerk

7 PVC Overhead Squat

Strength

Metcon (Weight)

3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift

+

1 Hang Power Snatch (Above the Knee)

+

1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

*Weight stays Light for all 3 Sets

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ (95/65)|(65/45)

SET 2 – 12 Reps @ (115/75)|(75/55)

SET 3 – 9 Reps @ (135/95)|(95/65)

SET 4 – 6 Reps @ (155/105)|(115/75)

(Score is Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

KG BB4: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)