Wednesday Workout: Cleans, Burpee Pull-ups, and Lunges

Please RSVP via Facebook to the End-of-year Awards Party!

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STRENGTH/SKILL

Build up to a moderate set of 5 touch and go squat cleans for the workout

WOD

Level 1

OTM 14

  • Even Minutes: Hang Power Clean + Front Squat x 3
  • Odd Minutes: Burpee x 3-5, Ring Row x 3-5, Bodyweight Lunge x 6-10 (3-5/leg)

Level 2

OTM 16

  • Even Minutes:  “Touch and Go” Squat Clean x 5
  • Odd Minutes:  Burpee Pull-up x 4-6, Lunge Holding Kettlebell x 6-10 (3-5/leg)

Notes: Make small jumps in weight on clean throughout workout if possible.  If still working on the movement, take the time to reset and do not focus on touch and go reps.  Choose your weight for the kettlebell lunge, or just do bodyweight lunges.

ANNOUNCEMENTS

Bring a Friend Day Tomorrow (Thursday)!

“Bring a Friend Day” this week!  This week marks the first Thursday of December (12/5), so bring a friend (or two) and come do a fun team workout!

Yolo Meals Food Service

If you weren’t able to sample the food that Yolo Meals brought to the gym on Monday and want some information about the service, please email stefan@yolomeals.com!

End of the Year Party!

The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights!  Please RSVP via Facebook, and bring your spouse/significant other.  We want to see you there!

Erg Clinic With Our Very Own Laura Kocourek

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD.  This clinic is going to be a great learning experience for all, so be sure not to miss it!  The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees).  The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email info@crossfitcharlottesville.com if you plan to attend.  If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

19 thoughts on “Wednesday Workout: Cleans, Burpee Pull-ups, and Lunges

  1. This one definitely sneaks up on you.
    WOD: 95#, 4, 8

  2. C’ville Burn:
    AMRAP 1 (2 MIN) 37
    Box Jumps @ 20″
    AMRAP 2 (3 min) 5+4 Burpees
    5 Burpees
    5 KBS @ 53#
    AMRAP 3 (6 MIN) 6 + 2 SB
    5 Slam Balls @ 25#
    5 Wall Balls @ 14#
    10 Lunges
    AMRAP 4 (3 MIN) 4+5 Burpees
    5 Burpees
    5 KBS @ 53#
    AMRAP 5 (For time) 2:15
    400m Run

  3. 75#, bpu x4, 25# kb lunges x6

    holy cow, Scott. And thank you James for helping me get through this one!

  4. Don’t know what happened…
    5 rds (instead of 8)
    @ 77#, 5, 8

  5. Modified bc of neck strain.

    Even Minutes:
    Deadlift – 185# 5x
    FS – 135# 5x

    Odd Minutes:
    Pushups – 10
    KB Lunges – 53# 10x

  6. 5/10, 5/10, 5/10, 5/10, 4/6, 4/6, 4/6, 4/6
    135# 5/5/5/5/4/4/4/5

  7. 95#, bpu x4; lunges x6

  8. 65#; 4/10 35#

  9. 65#, 4, 10 @ 35#

  10. That was a gut check!
    185# power cleans (5,5,5,5,5,5,5,5)
    burpee pullups (5,5,5,5,4,4,4,4)
    weighted box stepups – 52#/24″ (8,6,6,6)
    52#/20″ (6,6)
    0#/20″ (6,20)

  11. 95#, 6, 10 @ 45#

  12. 95#, 6, 8-10, 53#

  13. Went light being back only recently
    65# and 4 and 8

  14. 155#, 6 burpees to about 8″ target, 10 lunges @ 53#

  15. 115#, 5, 8, 53#

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