STRENGTH/SKILL
Every 90 seconds for 5 Total Sets:
Hang Power Clean + Power Clean x 2
*Notes: Moderate weight – does not have to be touch and go. Add weight per set if possible and focus on form and speed under the bar.
WOD
Level 1
4 Rounds for Time of:
- Deadlift (135/75) x 5
- Jump Rope Single x 50
Level 2
5 Rounds for Time of:
- Deadlift (275/185) x 5
- Double Under x 30
ANNOUNCEMENTS
Yolo Meals Food Service
If you weren’t able to sample the food that Yolo Meals brought to the gym last week and want some information about the service, please email stefan@yolomeals.com!
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.
Strength: 1 @ 65#, 2@ 75#, 2 @ 85#, 1@ 100#
WOD: 7:34 Rx
Thanks for coming and for the encouragement James! BTW, I think those DUs of yours are getting better 🙂
4:39 Rx’d
Strength phase: 185. Went to 205 on third set, but barely got up the hang clean after dropping to a full squat, so i dumped back to 185 for the remainder.
WOD: 6:15 ish, was getting held up on doubles again. Weight on deadlift was rx, just about limit for combining speed with heavy for me…
cleans: 135#, 140# x4
WOD: 3:33 @225#
Cleans: 65, 75, 85, 95, 105
WOD: 3:08 @ 155#
nice Lex!!!!!
155,175,185×2,205(1-f-1)
3:47
up to 185
5:25 rx
cleans: 115,115,120,125,130
wod: 3:45 rx
2:42 rx
205, 185, 195, 205, 205
2:32 Rx
cleans: 225, 205, 205, 225, 225 (hit them all solid except for the very last power clean)
WOD: 6:03….legs were GONEZO
cleans: 95, 105, 105, 95, 95 (form sub-par)
WOD: 7:58 @ 125# (could have gone heavier) + accumulate 10 doubleunders each round
185#
2:44 rx
85#
3:55 (125#)
At home-
Spinning 20 min with one minute intervals
WOD- 4 rounds: 5 DL @ 125#, row 400 m
2:06, 2:05, 2:03, 2:02
Cleans 115# – 135# for final set
WOD: 4:48 @ 225#, single single double pattern
Cleans: 100#
WOD: 4:40 ( i think) @ 160#
Cleans: 2@ 80#, 1@ 90#, 2@ 95#
WOD: 3:24 165# SU
Cleans- up to 155
WOD: totally forget. I think like 6-7ish at 245