WOD

AMRAP in 20 min:

• HSPU x 5
• Pistol x 10
• Pull-up x 15

Notes

• Scale the HSPU to boxes with parallettes.
• Use boxes or bands for the pistols if need be.
• Scale the pull-ups to ring rows, or reduce the reps.

WOD

3 rounds, once every 12 min:

• Power Snatch x 4
• Burpee over Bar x 10
• Run 400 m

During each rest interval practice:

• Clapping Pull-up x 5
• Handstand Hold x 5
• Shoulder Mobility

Notes

• The snatches should be touch-and-go reps at a medium-heavy weight.
• The handstands should be free-standing and can be scaled to chest-to-wall.

Strength

Push Jerk + Behind-the+Neck Split Jerk + Split Jerk; rest 2 min x 4 sets

Pistol @ 30X2; 3-3-3-3-3; rest 1 min btwn sets

Optional Post-Class Skill Work

For 5 quality rounds, not for time::

• Skin the Cat x 3
• Forward Roll x 3

Notes

• Be careful lowering the bar on the behind-the-neck jerks.
• Aim for slow, controlled movements on the skin the cats and forward rolls.

Strength

Weighted Chin-up @ 20X1; 2-2-2-2-2; rest 2 min

WOD

7 rounds of 1 min each:

• KB Snatch x 6 (53/35#)
• Row max calories

Rest 1 min btwn rounds

Notes

• The snatches are 3 per arm with good technique and no bruises.
• Do not strap into the rower in order to save time and row more calories.

Strength

Power Clean + Hang Clean + Clean; rest 2 min x 4 sets

Back Squat @ 21X1; 3-2-1-3-2-1; rest 2 min

WOD

AMRAP in 5 min:

• HSPU x 5
• Wall Ball 2-for-1 (20/14#) x 10

Notes

• Receive the bar in a front squat for the hang clean and clean.
• No failed reps on the back squat today.

WOD

“Luce”

3 rounds:

• Run 1 km
• Muscle-up x 10
• Air Squat x 100

Notes

• Use bands or practice transitions for the muscle-ups; 2-for-1 if scaling.

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Afghanistan after his vehicle was struck by a command wire improvised explosive device. He is survived by his wife Kendahl Shoemaker, daughter Carrie, and parents Ronald and Katherine Luce.

WOD

3 rounds of 1:30 each:

• Power Clean x 4
• Box Jump (24/20″) x 10
• Max reps Double Under

Rest 9 min btwn rounds, during which practice Forward Rolls and trainer-led running drills.

Notes

• The power cleans should be touch-and-go reps at a medium-heavy weight.
• Scale the double-unders to single-unders if need be.

Strength

Power Snatch + Hang Snatch + Snatch; 4 sets; rest 2 min btwn sets

Split Squat @ 30X2; 3-3-3-3-3 per leg; rest 1 min btwn sets

Optional Post-Class Skill Work

For 5 quality rounds, not for time:

• Ring V-Out x 5
• RTO L-sit Hold x 10 sec

Notes

• The Ring V-Out can be scaled to a V-up on the ground.
• The (Rings Turned Out) L-sit Hold can be scaled to boxes or parallettes.

Strength

Weighted Dip @ 20X1; 2-2-2-2-2; rest 2 mins btwn sets

WOD

6 rounds:

• 30 sec KB Cleans (53/35#)
• 30 sec Burpees
• 30 sec Walking Lunges
• Rest / Walk 1:30

Notes

• Aim to match your reps each round.
• Actively walk during the rest interval; no lying down.

Jason wanted me to share this with everyone:

Dearest Crossfitters,

I’d like to take a second and thank all of you for making my time at Crossfit Charlottesville such a wonderful experience. To Kyle, Landon and Chris, thank you so much for giving me the opportunity to teach others about the great things we do at this gym. I have thoroughly enjoyed my time as a trainer, and hopefully I managed to actually teach people a few things in the process. To everyone I trained, thank you for being such amazing clients. Helping everyone improve and succeed is a tremendously rewarding thing, and I’m grateful for being able to share in those successes with you. You were all friendly, caring, and hard-working, which made my job a whole lot easier.

I will miss many things about Charlottesville, but this gym and its community are among the things I will miss the most. Keep PRing, take care, and please come visit me and Lydia (and baby!) in Boston!

Thanks for being a part of our gym! We’ll miss you!