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.
Spend the first 10-15 minutes working on Snatch technique
Focus on Form over weight
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.
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
Spend the first 10-15 minutes warming up to the weight you want to use for the 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
Complete as many reps as possible in 10 min of:
- Chest to Bar pull-ups
rest 3-5 minutes
- 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
Spend the first 10-15 minutes working on muscle ups, ring dips or transitions. Please share the rings, if needed.
- 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**