Tuesday Workout: Deadlifts and 4 Working Sets

STRENGTH

Deadlift, 5-5-5-3-3-3, 65% of 1RM, 60 sec rest

Notes:  De-loading this week, so weights shouldn’t feel too heavy.

WOD

Level 1

In 2 Minutes Complete the Following for 4 Total Sets:

• Hang Power Clean + Front Squat x 7
• Ring Row x 10
• AMRAP Double Under Attempts or Lateral Jumps Over Barbell in Remaining Time
• Rest 2 Minutes

Level 2

In 2 Minutes Complete the Following for 4 Total Sets:

• Squat Clean (95/65) x 10
• Pull-up x 10-15
• AMRAP Double Unders in Remaining Time
• Rest 2 Minutes

Notes: Record total number of double unders completed.  Squat cleans should be touch and go reps if possible, so adjust the weight as necessary.  Scale reps on pull-ups if necessary so you have about a minute for double unders (should go for unbroken set each time).

ANNOUNCEMENTS

WOD in the Park!

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

Fridays After Five, July 18

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday, July 18th. Gates open at 5:30pm but feel free to come and join us anytime between 5:30-8:30pm at the nTelos Wireless Pavilion on the Downtown Mall.  RSVP to the Facebook Event if you plan to join us!

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!