C’ville Strength Workout: Saturday 5/25

**Monday, Memorial Day (5/27), there is NO CLASS. Crossfit Charlottesville will hold two classes that day for “Murph”, but another option is to head over to Washington Park at 1:30 and play some Tug-o-War with us! Quick instruction followed by some friendly battles.**

Welcome to the second 4-week cycle of summer: PRECISION.

The weights will be heavy, the movements challenging, and you will become frustrated. This is weightlifting. Don’t give the barbell any power; give it respect, but make it yours. Get in there and get after it, focus on every rep, and the progress will be evident. What makes you feel like you are in charge of your destiny?  That is how you want to step up to your barbell.  No fear, no stress, no concern, no anxiety.  Ultimate confidence, even if you are faking it, is how you want to step up to the barbell.

give 100 percent

  • block/hang clean (knees)* @ 70% x3, @75% x3, @80% x2 x3
  • power jerk @75% x4, @80% x3, @85% x2 x3
  • back squat @75% x5, @80% x4, @85% x3 x3

*If you are more experienced with the Olympic lifts, take your cleans off the blocks (note: we only have 2 sets and will have to share); however, if you’re still not as comfortable with the movement, perform these from the mid-hang and focus on proper position and fast turnover.

Just for funsies:

One Comment on “C’ville Strength Workout: Saturday 5/25

  1. Block Clean: 57 kg, 60 kg, 64 kg
    Power Jerk: 56 kg, 60 kg, 64 kg
    Back Squat: 75 kg, 80 kg, 85 kg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s