Monday Workout: OTM FS, Power Cleans and Bar Facing Burpees

IMG_2336

STRENGTH

OTM 8:

Power Clean + Front Squat x 2

Notes: At the top of each minute, perform one power clean and then two front squats.  Moderate to heavy (focus on technique), and add weight per set if possible.

WOD

Level 1

12-9-6-3 Reps for Time of:

  • Power Clean (65/35)
  • Burpee

*Go from the hang position if necessary for Level 1

Level 2

15-12-9-6-3 Reps for Time of:

  • Power Clean (135/95)
  • Bar Facing Burpee

Compare Here

Events and Announcements

Paintball!

We’re playing paintball on October 27 (Sunday) at ZwackerZ Paintball!  Anyone can join in on the fun, especially if you’ve never played before!  There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.

Yoga/Sports Massage

Mark your calendars, because we will be hosting two Yoga classes in November with Kelly Zimmerman!

  • Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

Also, on October 26 (Saturday), Meghan Prendergast will be providing free 10-15 minutes sports massage at the gym during Saturday open gym time starting around 10:30am.  We’ll have a sign-up sheet at the gym if you want to try it out before or after you work out!  Email Scott if you have any questions, and check the cork board near the bathroom/showers for the flyer and sign-up sheet.

GORUCK in Charlottesville!

A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville!  The date is November 16 (Saturday), starting at 7am.  You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.

You can find more information at the follow link: Participant Info Packet

From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”

25 thoughts on “Monday Workout: OTM FS, Power Cleans and Bar Facing Burpees

  1. Strength: 135#
    WOD: 7:00 rx

  2. Strength: 155#
    WOD: 8:15 rx (lateral burpees for mat space)

  3. Strength: 135, 155, 155, 155, 175, 175, 175, 195
    WOD: 8:26 rx

  4. OTM: up to 145#
    WOD: 7:44 @115#

  5. OTM: up to 135
    WOD: 6:18 @ 95

  6. OTM: up to 110#
    WOD: 8:30 Rx (1:50 faster and 16# heavier 🙂 )

  7. 185×2, 195×2, 205×2, 215×2
    4:54

  8. 105,115,115,125,125,135,135,140
    6:31 rx (almost 3 mins faster :))

  9. 185×2, 195×2, 205×3, 215
    WOD: 5:33 rx

  10. worked up to 135# in strength (me PR is 145!!!)

    wod: 7:18 rx

    Shout out to Forney for helping me with my squats yesterday, i utilized the changes today and I’m so sore now in places I have never evern felt before!!! Second shout out to ben(?) in his first crossfit class today, he fought hard!

  11. Strength: 135
    WOD: 10:13 @ 115#

  12. strength :75#
    WOD: 7:45 @ 65#

  13. Strength 135#
    WOD 9:10 @ 115#

  14. strength: 95#
    WOD: 6:50 @ 75#

  15. strength- 99# (all 8)
    WOD- 9:27 w/ 85#

  16. FS: 100#
    WOD: 8:58 at 85#

  17. OTM: 135# throughout
    9:16 @ 125#

Leave a Reply

Your email address will not be published.

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