Thursday Workout: Power Cleans, Jerks, Front Rack Lunges, and T2B

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STRENGTH/SKILL

OTM 8:

Clean x 2 + Split Jerk

Notes: Add weight per set if possible. Can be power or squat clean.

WOD

Level 1

3 Rounds for Time of:

  • Dumbbell Hang Power Clean + Push Press + Lunge/Leg (35/20) x 5
  • V-Up x 12

Level 2

3 Rounds for Time of:

  • Power Clean + Jerk + Front Rack Lunge/Leg (135/95) x 5
  • Toe to Bar x 15

Announcements

Nutrition Challenge

Our Eighth Nutrition Challenge Kick-off and Paleo Potluck Dinner is this Sunday, September 22 at 5pm!  You can still participate even if that weekend poses a conflict.  RSVP on Facebook.

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Warrior Dash

Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month?  Contact Scott and we can see about getting a group discount if you we can get enough people to sign up.  Registration for the event closes September 24.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

15 thoughts on “Thursday Workout: Power Cleans, Jerks, Front Rack Lunges, and T2B

  1. @ EVO Strength and Conditioning

    Strength:
    A. Weighted pull up 4×5 (10#)
    B. High-hang power snatch 5×3 – 50% of 1RM (65#)

    WOD: 5 rounds for total time
    25 American kb swings @ 35#
    20 lateral barbell jumps
    6 hang power clean @ 95#

    15:19 rx (total time)

    1. *rest 2 mins between rounds

  2. Strength: 155#
    WOD: 8:28 Rx

  3. C&J: 155#
    WOD: 8:20, 115#

  4. Strength: 90#
    WOD: 7:51 75#

  5. Strength: up to 110#
    WOD: 8:58 (85#)

  6. Strength: up to 125#
    WOD: 11:23 @95#

    T2B weren’t working for me today, and lunges never work for me 😛

  7. WOD- 6:59 @ 55#

  8. Strength: 135#
    WOD: 7:17 (105#)

    1. Yay, new poster! Welcome to the board! (And gym 🙂 )

  9. Strength 145#
    WOD 10:15 (105#) (struggle on like last 4 T2B, more like knee to elbow)

  10. PC & J: 115(3), 125(3), 135(2)
    WOD: 6:33 rx

  11. 20,15,15,15
    Rowed 1000m

  12. Strength: 155, 155, 155, 155, 155, 175, 175, 175
    WOD: 135 2x’s through (hurt wrist)

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