Thank you everyone at Crossfit Charlottesville for giving me the opportunity to be your programmer for the last five months, it has been awesome to see all of the gains and PR’s that you all have made. Please stay in touch and let us know if you are ever up in the D.C. area.
Posts By andreatrafford
Friday: Snatch Work and Hero WOD “Rahoi”
Skill Work:
Spend the first 10-15 minutes working on Snatch technique
2-2-2-2-2
Focus on Form over weight
WOD
“Rahoi”
AMRAP in 12 minutes of:
- 12 Box Jump (M-24 W-20)
- 6 Thrusters (M-95 W-65)
- 6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Thursday: HSPU practice and Crossfit Mainsite WOD (02/3/2012)
Spend the first 10-15 minutes working on Handstand Push-ups.
(Optional Skill work)
3 Rounds
Max Rep Handstand Push-ups
-Take 2-3 minutes rest in between sets
WOD
3 Rounds
- 10 Deadlift (M-275 W-185)
- 50 Double Unders
Wednesday: Workout “Nicole”
WOD
AMRAP in 20 minutes of:
- 400 M Run
- Max Rep Pull-Ups
Post number of pull-ups completed for each round to comments.
Compare to June 23, 2010
Tuesday: Muscle Up Practice and Balls to the Wall
Spend the first 10-15 minutes working on Muscle Ups, MU transitions, or ring dips.
WOD
For time:
- 1000 M Row
- 75 Wallball (M-20 W-14)
- 10 Muscle Ups*
*2 Pullups+2 Ring dips= 1 MU
Monday: Open WOD #3 and Goat Practice
Spend the first 10-15 minutes warming up to the weight you want to use for the wod.
WOD
5 Minute AMRAP of
- Squat Clean and Jerk (M-165 W-110)
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Compare April 7th, 2011
-Use the remainder of your time in class to work on your goat
Friday: Snatch Practice and Choose your own weight/reps
Skill Practice
Snatch
1-1-1-1-1-1-1
You can increase weight each round, but focus more on technique
WOD
21-15-9
- Power Snatch
- Power Clean
M-95 W-65
or
15-12-9
- Power Snatch
- Power Clean
M-115 W-75
or
9-7-5
- Power Snatch
- Power Clean
M-135 W-95
Use the same bar for both movements
Thursday: Two for the price of one!
WOD #1
Complete as many reps as possible in 10 min of:
- Chest to Bar pull-ups
rest 3-5 minutes
WOD #2
- Tabata “Bottom to Bottom” Squat
- Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Record tabata score and mile time separately.
Compare to October 3, 2011
Wednesday: Muscle Up practice and Double Unders+Deadlift+Push ups
Skill Work:
Muscle Ups
Spend the first 10-15 minutes working on muscle ups, ring dips or transitions. Please share the rings, if needed.
WOD
2 Rounds
- 50 Double Unders
- 20 Deadlifts
- 20 Push-ups
- 30 Double Unders
- 10 Deadlifts
- 10 Push-Ups
Deadlift M-135 W-95
-If there are not enough bars use DBs for the deadlift
**10 minute cut-off**
Tuesday: Double Under Practice and Run+Burpees+DB Power Cleans
Skill Work:
Spend the first 10 minutes working on Double Unders
WOD
3 Rounds
- 400M Run
- 20 Burpees
- 10 DB Squat Cleans (M-55 W-35)
