Tuesday Workout: Chins, Snatches, and Rowing

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.

27 thoughts on “Tuesday Workout: Chins, Snatches, and Rowing

  1. Weighted Chins with 12#
    WOD: KB @ 25#, Rows:11,10,9,9,9,8,10(66)

  2. Weighted chins: 5#, 10, 10, 5, 0 (failed on second in set 3 and 4)
    WOD KB 25#: 8,8,8,9,8,9,9

  3. Chins: 25, 30, 35, 40, 45
    WOD: 13, 14, 14, 13, 13, 15 (82) rx

    1. Forgot a round in there somewhere. Think it was another 13 for 95 total…

  4. sub Bench Press 5×5 (elbows hurt) – 165, 170, 175, 180, 185(4)

    WOD – 15, 15, 15, 15, 15, 13, 15 = 103 >Rx (55#)

  5. CU: 15, 15, 20, 20, 25#
    WOD: 11, 10, 11, 12, 12, 12, 13 = 81 @ 45#

  6. CU: BW, 5×2, 10×2
    WOD: 5, 8, 8, 7, 8, 8, 8 = 52 Rx
    (1st time with the 35# KB, so form was pretty terrible, but I’m psyched to jump up in weight!)

  7. Chins: 15,15,20,20,25
    Wod: 12,11,11,11,11,12,12 rx

  8. @work w/ 55# dumbbell

    12, 13, 15, 15, 15, 16, 18

  9. 50#
    17, 17, 16 x 5 – 114 rx

  10. Anyone find a phone at the gym after the 7??

    1. Yea man I found an iphone in the cubbies and put it in the office. Email me if you need it right away (scott@crossfitcharlottesville.com), otherwise it’ll be there waiting for you tomorrow

      1. Nice thanks. I’ll survive a night.

    2. I’ll be at the gym from 6:30 until around 8:30 if you want to come by and pick it up in the morning.

      1. Awesome I’ll be there at 6:30 if I can figure out how to work a clock

  11. WOD: 10, 11, 11, 10, 11, 11, 12 (20# to save my wrist)

  12. CU: negs + 1 strict (first one, yay)
    WOD: 10, 12, 13, 11, 12, 12, 12 (26#)

  13. PU: up to 25# ball
    WOD: 13, 15,15, 14, 13, 14

  14. CU: 15, 15, 15, 20, 20 (15s were mixed chin-up, pull-up)
    WOD: 14, 14, 16, 15, 15, 15 Rx (between the first two rounds I reset the rower, but after that I stopped because I was too busy catching my breath… change prob caused that jump to 16)

  15. Chins: mix of negatives & purple bands
    WOD: 11, 10, 13, 12, 12, 12, 12 Rx

  16. chins: negatives and purple band
    WOD: 13, 12, 13, 13, 12, 12, 11 rx

  17. negs / body weight
    WOD: 11,10,12,11,11,12,17* (25# kb)

    *Late in the game realization that the rower was set at 6 rather than 4…switch.

  18. deep sand plyometric workout with some Richmond crossfit/vball athletes at a city park

    400M RUN
    100 SQUAT JUMPS
    400M RUN
    50 ICE SKATERS – SIDE TO SIDE – 5FT MIN (1,2,3,4),
    400M RUN
    50 TUCK JUMPS,
    400M RUN
    50 ONE LEGGED JUMPS OVER CONE, (25 EACH)
    400M RUN
    50 BURPEE BROAD JUMPS
    400M RUN

    ~25min

    I really liked that one! Wish we could put something together like this here in Cville.

  19. WOD: 19,19, 18,19,17,16,17

  20. CU: Bodyweight
    WOD: 10, 9, 9, 10, 7, 9, 11 @45 KB (PR)

  21. WOD: w/25#
    8, 11, 11, 11, 11, 11, 12

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close