Please Vote CrossFit Charlottesville For Best of C-VILLE – Only 1 Day Left!!
STRENGTH
Power Clean, 3-3-3-3-3, ~5# 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 Sets:
- Heavy Russian Swing x 5
- Row x 150m
- Wall Ball (14/8) x 15
- Ring Row x 10
- Rest 2 Minutes
Level 2
3 Sets:
- Hang Power Clean TNG x 5
- Row x 150m
- Wall Ball (20/14) x 15
- Muscle Up x 3
- Rest 2 Minutes
Notes: Goal is to work through unbroken sets, so scale as necessary. Sub is 3x pull-ups (no dip today) for muscle ups. Choose weight on HPC that is moderate/heavy for touch and go reps (no failed reps). Record HPC weight and total working time.
ANNOUNCEMENTS
Please Vote CrossFit Charlottesville For Best of C-VILLE!
Only one more week to vote for the Best of Cville so make sure you vote today!! Find directions on our event page by clicking HERE.
PC: 105#
WOD: 7:56 (1st rnd 85#, 2nd and 3rd rnd 95# hpc, 6 ring rows, 6 deep box dips. 2:46, 2:24, 2:46…first round was a mess, last round i took a small break after the row to yell at James during his muscle ups 🙂 )
PC: 60#
WOD: 8:17 (55#, 8#, 6rr/6bd)
145#
WOD 1:33, 1:40, 1:55 (5:08 total)
HPC @ 115#, c2b pull ups
power cleans: 120#
make up Saturday @ Pure Phit – 2 min max rep stations:
sumo high pulls @ 44#
wall balls
burpees
slam balls
row (3 min for cals)
243 reps total
185
>
PC: 77-99
WOD- about 2:18 each, no rest with power cleans instead of hang cleans (shoulder) and 3 strict pu’s
PC: 215
WOD: 4:57 @ 165#
7:02 total work time @ 95#
subbed 10 burpees for 3 muscle ups