Saturday Workout: Makeup & Oly Lifting

8AM – Makeup from WODs this week (trying 8AM time… if enough people come, we’ll keep it)

11AM – Makeup from WODs this week

11AM – On Ramp!!!

12 Noon – Oly Lifting; Power Clean (light) 10-10 ; Muscle Snatch + 2 OHS (to max MS) 5-5-5-

13 thoughts on “Saturday Workout: Makeup & Oly Lifting

  1. I’d come at 9… but 8 is pushing it (true any day, not just Saturday)

  2. I can’t come tomorrow (I’m bummed) but would DEFINITELY do the 8am!!!!!! (that’s my vote)

  3. Random comment… but is anyone interested in a CrossFit Charlottesville team for the 100K Relay at the Great Eastern Endurance Run on Sept. 25th? Link here:

    http://www.badtothebone.biz/index.php?option=com_content&task=view&id=68&Itemid=204

    Thanks!

    1. Hillary will be running it solo, so I’ll be there and can help with car-pooling if needed.

  4. Yay for 8am class – very cool.

    Worked on deadlifts – 155 x 3, 165 x 3, 165 x 3, 170 x 1, 175 x 1, 180 x 1 (pr)

    1. Nice work!!! I, too, was planning to work on DLs, Paige. Great minds!

  5. Really like the 8AM time…..however my WOD today was a BIG FAT FAIL SO….

    WOD Make up fro Thursday: Midwest Sectionals WOD:

    Started strong….

    64 calorie row
    48 12′ box jumps
    1 hang squat snatch and then on the second one…..CRACK….my right knee literally snapped and I went down. Boo…..therefore DNF

    I am fine but was really pissed that this happened . I have no idea WHAT happened to the knee. It hurt pretty bad initially but the recovered fairly quick. Who knows but quite frustrating. But I am still wearing my new heels out tonight 🙂

    Thanks Dave for the help this morning.

    1. You were busting it out. We will do more BW squats to build strength. no more knee issues on my watch. See you next Saturday if not sooner.

  6. filthy fifty: 29:47…first time yuck!

  7. Power Clean 10-10: 111#
    Max Muscle Snatch w/ 2 OHS: 111#

  8. Power Clean 10-10: 79#, 89#
    Max Muscle Snatch +2 OH squats: 84#

  9. Filthy Fifty. Yuck is right. DNF. Got through all but 20 burpees, 50 2x-unders.

  10. Dave, thanks for the early workout. It was fun visiting Crossfit Charlottesville and fighting with pukie!

    Diane, hope your knee recovers quickly. It was fun working out with you.

    Workout:

    BI: Row 2km, walking lunge stretch, high knee jog, shoulder flexibility/warmup sets, pvc snatch practice, few box jmps and wallball.

    WOD (Make up from Thursday, Midwest Sectionals WOD):
    5 minutes of Rowing for calories – (79 cal)
    4 minutes of Box Jumps for reps (24”) – don’t remember but in 60s or 70s, hurt ailing knee on one
    3 minutes of hang squat snatches for reps (75lbs) – scaled to 45lb bar, 30s, out of air!!
    2 minutes of wall balls for reps (10 ft high) – 20s to 30s
    1 minute of Handstand Push-ups for reps” – scaled to 24″ box with bumpers – 18?

    total was somewhere in 220s, not my best, but it was fun

    Thanks again for letting me join you for the day.

    Cheers!
    Rick

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