Thursday Workout: OTM Power Snatch + OHS and Intervals

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STRENGTH

OTM 8:

Power Snatch + 2 Overhead Squats

WOD

Level 1

3 Sets for Total Working Time:

  • Goblet Squat Heavy x 7
  • Burpee x 9
  • Run x 200m
  • Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

  • Front Squat Heavy x 7
  • Burpee Over the Bar x 12
  • Run x 250m
  • Rest 2 Minutes

Notes: Take Front Squat from the floor, go heavy but make it an unbroken set.  250m Run is to the first intersection up the hill (Coleman St).  200m Run (Level 1) is to the start of the double yellow lines on the road.

Announcements

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 this Saturday at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  No advance sign-up needed, just show up!

Civilian Military Combine, Bryce Mtn Resort October 12

Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain?  This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym!  Who’s interested?  We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!

Classics Gymnastics is back! Each Tuesday from 830-1030pm

Starting in October, CrossFit Charlottesville is going to Classics Gymnastics center every Tuesday from 830-1030pm!  We’re fortunate to have the opportunity to use the space during this time, as it is the best possible place to work on your gymnastics skills or just bounce around in a well-padded environment.  Oh yea, did I mention foam pit?  Classics is located in the shopping center across the street from Walmart and Sam’s Club.  Open gym starts at 830pm each Tuesday and costs $5 per person.

10 thoughts on “Thursday Workout: OTM Power Snatch + OHS and Intervals

  1. Snatch: 65#
    WOD: 6:45 at 85#; 2:06, 2:20, 2:19

  2. Strength: 95#
    WOD: 7:42 @115#, 2:32, 2:36, 2:34

  3. OTM: 65 x 4, 70 x 4
    WOD: 6:27 @ 95# (2:06, 2:13, 2:08)

  4. OTM: 115,135,135,115,135,135,135
    WOD (w 1 min rest): 1:48, 1:56; 2:18

  5. SN/2 SQ- practiced after many weeks @ 55#
    WOD- 6:15 @ 85# w/ 1 min. rest 2:05, 2:05, 2:05
    (realized that I cheated on the burpees, missing the last jump so 11.5 burpees)

  6. Strength: 85,85,90,90,95,95,95,95
    WOD: 5:50 @ 125# (1:54, 1:55, 2:01)

  7. Strength @ 95#
    WOD 6:35 @ 115#

  8. PC/OHS: 145
    WOD: 155 @ 2:14, 2:18, 2:32(?)

  9. PS: 145×4, 155×4
    Wod: 1:45, 1:47, 1:43 – 5:15 @ 165

  10. strength @85#
    WOD 2:10 + 2:17 + 2:30 = 6:57 @75#

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