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STRENGTH
Deadlift, 3-3-3-3-3, 5-10# heavier than last week, 70 seconds rest
Notes: As weights get heavier, make calculated jumps so that you are able to complete each 3×5 with good form (same weight across all sets).
WOD
Level 1
3 Rounds For Time of:
- Dip on Box x 7
- Db Thruster x 12
- Jump Rope Single x 75
Level 2
3 Rounds For Time of:
- Strict Ring Dip x 7
- Thruster (115/75) x 12
- Double Under x 50
Notes: For L2, if subbing single unders for DU, do 2x reps (i.e. 100 singles per round). Scale weight on Thruster so that you are able to complete each round efficiently.
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DL: 155#
WOD: 9:04 (deep box dips, 75#, 50du, 100su, 50du rep scheme)
DL: 205
WOD: 6:37 not rx
275
6:03
DL- 155
WOD- 7:58 w/variations: subbed squat cleans for thrusters (shoulder) and practiced straight leg DU’s …getting better.
195#
8:15 @ 75# with slow, ugly, probably too shallow ring dips
265#
5:48 rx
4:33 rx
DL: 245#
WOD: 8:00 (95#, single unders)
DL: 205
WOD: 8:55, box dips, 95#. My first WOD where I actually did all the double unders strung together without singles in between. Only took me 1.5 years!
DL: 315
6:34 rx
205#
9:40 @ 95#, 4 reps of box dips in last rd.
DL: 265
WOD: 8:59. Knee started barking after 18 thrusters, so switched to power cleans.
DL: 315
7:17 (su)
DL: 165#
9:33 rx