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!
Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike/Row (EZ-Mod)

5 Clean Deadlift

10 Elbow Punches

8 Up-Downs

10 Scap Pull-Ups

1 ROUND

:30 Bike/Row (Mod-Hard)

5 Muscle Clean

5 Strict Press

6 Burpees

8 Kip Swings

*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.

Strength

Clean and Jerk (Moderate-Heavy 5-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Clean & Jerks (135/85)|(115/65)

15/12Cal Bike

10 Clean & Jerks

15/12 Cal Bike

10 Clean & Jerks

15/12 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

*20/15 cal row

*18 min cap

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up
RX+

155/105

Scaled

Less weight

5-7 C & J

Fewer cal row/bike