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
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)