Friday Workout: Power Snatch, Clean and Jerks, Wall Balls, and Double Unders

Save the Date – CrossFit Charlottesville’s End of the Year / Superlatives / Awesomeness Party will be held on December 7!  (Time and Location TBA)

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MOBILIZE

Shoulders (foam roll, bands, etc.)

WOD

Level 1

AMRAP in 6 Minutes of:

  • Hang Power Snatch (55/35) x 10
  • Wall Ball to 9′ Target (12/8) x 10

Rest 4 Minutes

AMRAP in 6 Minutes of:

  • Clean and Jerk (55/35) x 10
  • Jump Rope Single x 50

Level 2

AMRAP in 6 Minutes of:

  • Power Snatch (95/65) x 10
  • Wall Ball to 10′ Target (20/14) x 15

Rest 4 Minutes

AMRAP in 6 Minutes of:

  • Clean and Jerk (95/65) x 10
  • Double Under x 30

Tips:  Try to find a hard, but sustainable pace so that each 6 minute AMRAP feels similar in terms of perceived effort.  Knowing how to pace yourself (while keeping up the intensity) can be a valuable tool in your toolbox and help you make continual progress in your workouts.

Events and Announcements

Yoga

Vinyasa Yoga: This Sunday at 2pm!

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

End of the Year Party / Superlatives!

On December 7 we will be having our end of the year extravaganza, so put it on your calendars!  Once we have the time and location set, be on the lookout for the Facebook Event with more details.

14 thoughts on “Friday Workout: Power Snatch, Clean and Jerks, Wall Balls, and Double Unders

  1. AMRAP 1: 3+2 rx
    AMRAP 2: 3+2, sub 60 SU’s

  2. C’ville Burn:
    AMRAP 1 (5min) 4rnds
    Wall Balls x 10 @ 14#
    Row 15m
    Rest 5 min
    AMRAP 2 (5 min) 4+12
    Push Press x 10 @55#
    Farmers Carry x 4 lengths @ 25#x2
    Rest 5 min
    AMRAP 3 (5min) 4+12
    Weighted Lunges x 10 @32#
    Burpees x 10
    Rest 5 min
    AMRAP4 (5 min) 5 rnds
    KBS x 10 @ 45#
    Box Jumps x 10 @ 20″
    Rest 5 min
    AMRAP 5 (5MIN) 7 + 12
    ABMAT Situps x 10
    Shuttle Run x 4 lengths

  3. 3+1 rx
    4 + 1 sub 60 SU

  4. 3 + 11 rx
    4 + 1 rx

  5. 2 + 11 Rx
    3 + 6 Rx

    Definitely not rested/recovered enough for that first WOD. You know something’s wrong when the WALL BALLS feel like the easy part. 😛

  6. 2+10 @85
    3+3 Rx

    coming off a stomach bug, but OK otherwise 😛

  7. Wod: 3, 3+3

    In so much pain

  8. 3+21 (45# bar, 14# wb)
    2+11 (65#)

  9. 3+21 (45# ps)
    2+11 rx

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