Vette City CrossFit

Don’t forget to be logging your scores on Sugarwod each day. If you log 20+ workouts from April 22-May21st youre entered to win the summer giveaway!

• Mon 1st – Murph Prep Monday
  • “Tennessee”
    12 min AMRAP
    200m Run
    10 Strict Pull-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    20 Push-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    30 Air Squat
  • – 2 options –
    #1 at bodyweight
    #2 with 20lb/14lb Vest (advanced)
    Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
    
• Tues 2nd –
  • Snatch 3×1
    3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • Snatch Grip Deadlift 3×3
    3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • “Diane Bailey” (Mayham Benchmark)
    21-15-9
    Deadlift (275/185)
    Strict Handstand Push Ups
    
• Wed 3rd –
  • “Great Smokey Mountains”
    5 sets:
    Echo Bike Cals 16/13
    -rest 1:00-
    Echo Bike Cals 12/10
    -rest 45 seconds-
    Eco Bike Cals 8/7
    -rest 2:00-
  • Rope Climb Practice
    
• Thurs 4th
  • Power Clean 3×1
    3 Sets x 1 Power Clean @85-90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • Front Squat 3×1
    3 Sets x 1 Front Squat @90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • “Dollywood”
    Every 4:00 (4 sets)
    25 Wall Balls (20/14)
    50 Double Unders
    4 Wall Walks
    
• Fri 5th
  • Snatch Push Press + Snatch Balance 5×2
    10-15 Minutes
    5 working sets: 1 Snatch Push Press + 1 Snatch Balance
  • “Cookville”
    For Time:
    50 Bar Facing Burpee
    50 Thruster (95/65)
    -Rest 5:00-
    For Time:
    1000m row
    
• Sat 6th – HERO WOD Saturday
  
• Sun 7th –
  • “Gatlinburg”
    21-18-15-12-9-6
    Single Arm Devils Press (50/35)
    42-36-30-24-18-12
    Abmat Sit-Ups
    (KG conv: 22.5/15)