Snatch Pulls/OH Squat

CrossFit Vultus – CrossFit


Warm-up (No Measure)

2 laps around the box than:

2 rounds through

5 Good Mornings

5 Back Squats

5 Strict Press

5 Overhead Squats

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell
8 mins to get in

Core work

hollow/arch hold (No Measure)

3 rounds

20 sec hollow

10 sec rest

20 sec arch

10 sec rest


Power Snatch (3×3 not TnG Every 2 mins)

8 mins to warm up to a comfortable weight you can hit for 3×3 with good form. then every 2 mins hit a set of 3


23 Min AMRAP Sit ups/Burpees/ Bar work (AMRAP – Reps)


21 Burpees

21 Sit ups

21 Pull-ups/Jumping pull ups

rest 4 minutes


18 Burpees

18 Sit ups

18 Toes to Bar

rest 4 minutes


15 Burpees

15 Sit ups

15 C2B Pull-ups/pull ups
Rx+ As prescribed

RX Jumping pull ups/T2B/C2B

Scaled everything else


Multiple Metcon/Athlete Named Workout

CrossFit Vultus – CrossFit


8 Min Coach Lead Warm Up (No Measure)


Because Kori Said SO (Time)


25 G2OH (75/55)

200M run

25 OH lunges in place(75/55)

200M run

25 Air Squats
*30 min Cap

each 100M counts for a rep

Skill Work

break after last athlete (No Measure)


Teams of 3 for 3000K Row (Time)

Teammates switch every 250 m

Teams can not be just male or Female mix it up

Back Squat/Above knee hang squat snatch

CrossFit Vultus – CrossFit


Warm-up (No Measure)

Acessory work warm up

tempo air squats

3×10 5 seconds down/3 seconds back up, on a clock

walking lunges length of long rig and back with PVC over head

3×10 each leg single leg glute bridge
Focus on good squat form during the tempo, train that muscle memory

10 mins to get it all in

Core work

plank (No Measure)

3 rft

:45 front plank :15 of rest


Back Squat (3×5 @ 65% every 1:30)

8 mins to warm up then 5 reps every 1:30 mins. Increase weight to whereever you want log your last set weight.


18 MIn EMOM Clean/Row/Wall Ball (AMRAP – Reps)

Min 1 – 6 Squat Clean (135/95)

Min 2 – Cal Row (12/9)

Min 3 – 18 Wall Ball (20/14)
Mark your reps you completed.

If you got them all in every round Men score – 216

Women – 198. If you didn’t get all the reps in mark how many you did

36 Burpees (Time)

As soon as metcon is done 36 Burpees for time

Front Squat/Squat Clean

CrossFit Vultus – CrossFit


Warm-up (No Measure)

Squat warm up

Bear crawl down, ape walk back

10 russian twists each side with med ball (20/140

10 each leg weighted Bulgarian split squat

10 pass through

30 sec of wrist stretch

10 Weighted Goblet Squats

8 min clock


Front Squat (3×10 @ 50% every 2 mins)

10 min warm up and superset 5×5 Strict Pull ups, than set of 10 every 2 mins

Pull ups-Scap/strict/weighted (5×5)

During Front squat warm up


Squat Clean (3×3 TnG @70% every 2 mins)

8 mins to warm up to 70%, than 1 set of 3 tng Squat CLeans every 2 mins for 3 sets

Skill Work

Handstand Walk (handstand walk skill work 12 mins)


Power Clean/ Pull up (AMRAP – Rounds and Reps)

10 Min AMRAP


Power Clean

Pull ups



Long Metcon/Hero WOD

CrossFit Vultus – CrossFit


Coach Lead Warm UP (No Measure)

8 Min Warm Up


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women- 75lbs/35lbs/20 box

KB swings are American\

*If you’re on your 4th day in a row be smart with the Push Press weight

Skill Work

5 min break between Metcons (Time)

16 mins Partner Core Crusher (AMRAP – Reps)

30sec on 30 sec off partner Wod

30sec Ath 1 T2B

30sec Ath 2 T2B

30sec Ath 1 plank

30sec Ath 2 plank

30sec Ath 1 Sit ups

30sec Ath 2 sit ups

30 sec Ath 1 plank

30sec Ath 2 plank

start over at T2B

4 total rounds through


Snatch Balance/Squat Snatch

CrossFit Vultus – CrossFit


Warm-up (No Measure)

Pre snatch warm up warm up
3 rounds

10 pass throughs

10 Oh Squat

10 lunge and twist

10 drop snatch

All with PVC Pipe

Warm-up (No Measure)

Sntach warm up

watch the viceo for warm up

1 round PVC, 1 round with Bar


Snatch Balance (1×1 (10mins))


Squat Snatch (1×2 not TnG (15 mins))


For time OH squats/T2B/Pull up/C2B/MU/run (Time)

For Time

18 OH Squats (95/65)

18 T2B

200M run

15 OH Squats

15 Pull ups

200M run

12 OH Squats

12 C2B

200M run

9 OH Squats

9 MU
16 min cap

everything as perscribed Rx +

Everything but 1 thing as Perscribed RX

Multiple Metcon/Athlete Named Workout

CrossFit Vultus – CrossFit


8 Min Coach Lead Warm Up (No Measure)


Bystol’s Barbell of Pain (AMRAP – Reps)

Tabata – 20 on 10 off 8rds a station

Deadlift (135/115)

Hang Clean (115/95)

Front Squat (95/65)

S2OH (65/45)
Load up your bar so that in between new movements you can just strip of the weight for the next exercise. Weight gets lighter, exercise get harder

Skill Work

12Min EMOM Ring Dip/pistol/strict pull up (No Measure)

12 Min EMOM

5 ring dips/box dips

5 pistols each leg

5 strict/weighted/scap/L- pull ups


12 Min Partner AMRAP farmer carry/run (AMRAP – Rounds and Reps)

Ath 1 runs 200M

Ath 2 farmer carry 50 ft back and forth

Upon Ath 1 return switch, do this for 12 mins
when putting in your score log rounds as how many total runs you did.

log reps as how many times you went down and back.

Must drop KB and swithc wherever you are at when partner returns