Friday Workout: Clean and Jerks, Toes to Bar, DU Buy-in

The End-of-year Awards Party is Tomorrow (Saturday)!



Level 1

For Time:

Jump Rope Single x 100


10-8-6-4-2 Reps of:

  • Dumbbell Hang Clean and Jerk (35/20)
  • V-Up

Level 2

For Time:

Double Under x 100


10-8-6-4-2 Reps of:

  • Clean and Jerk* (135/95)
  • Toe to Bar

*Notes: You can choose to power clean/push jerk, power clean/push press, etc., just as long as you get the weight from ground to overhead (i.e. you do not have to pass through full squat).


Spend some time releasing your shoulders using a lacrosse ball or foam roller


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 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.

23 thoughts on “Friday Workout: Clean and Jerks, Toes to Bar, DU Buy-in

  1. ALSO ALSO ALSO watch at 7pm your time because I’m lifting

    1. UPDATE: I’m lifting at 11:30am today, not 7pm (good thing I saw that change)! And Tiffany, too!

      1. whoa! big difference in time! will be sending good vibes 🙂

      2. yeah, no kidding! Good thing I checked 😛

  2. Good luck Elizabeth!!!

    Also, awesome job, huge 6am group! So much cheering going on 🙂

  3. 10:20 at 85#; not breaking any land speed records here. Good luck, Elizabeth. Be strong.

  4. 95 (the plan was 115 but.. peer pressure) 8:08.
    (the rope slowed me down; and I felt I had bad form during the press)

  5. 9:50. Elizabeth, hope you crushed it!

  6. 4:00 @ 135

  7. 8:56 at 115# and an uncounted number of DU that angered me until everyone had finished theirs aand moved onto the bar.

  8. 6:41 @105# with V-Ups

  9. 9:14 (95# for rd of 10, 85# for rest)

    Doing this after maxing out my back squat was maaaaaybe not the best idea. 🙂

  10. 10:43 @ 135#, 200 single-unders

  11. Doubled up today
    Round 1 @ 95#: 5:58
    3 sets of 5 Cleans: 95, 115, 135
    Round 2 @ 115#: 7:54

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