Friday Workout: Power Clean Max, Deadlifts, T2B and Wall Balls

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STRENGTH

In 10 Minutes, work up to a 1RM Power Clean

WOD

Level 1

4 Rounds for Time of:

  • V-Up x 8
  • Kettlebell Deadlift (53/35) x 10
  • Wall Ball to 9′ Target (14/10) x 12

Level 2

5 Rounds for Time of:

  • Toe to Bar x 8
  • Deadlift (175/115) x 10
  • Wall Ball to 10′ Target (20/14) x 15

Announcements

Foam Rolling Clinic

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 tomorrow (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.

11 thoughts on “Friday Workout: Power Clean Max, Deadlifts, T2B and Wall Balls

  1. PC: 115#
    WOD: 8:18 Rx

  2. PC 175# (PR), should have been able to do 185#, just need to work on a few pts in the movement

    WOD: 6:09 (DL 185#)

  3. PC: 165 (pr – felt solid..probably could have done more, ran out of time)
    WOD: 7:54rx

  4. Strength: Power Cleans 4×5 up to 177#, 3×3 up to 220#
    PC 1RM: 240#
    WOD: 8:40 Rx

  5. PC: 185
    WOD: 10:03 Rx

  6. PC: 245
    WOD: 4:53 rx

  7. 225
    4:50 rx ( I did 12 wall balls not 15)

  8. PC: 1153
    WOD: 7:41 rx

    1. Hehe I’m not that huge. 115#.

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