Wednesday Workout: KB Clean and Jerks, Running, Lunges

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WOD

Level 1

3 Rounds for Time of:

  • KB C&J Right (30/15) x 5
  • KB C&J Left x 5
  • Run x 400m
  • Bodyweight Lunge x 10 meters

Level 2

5 Rounds for Time of:

  • KB C&J Right (53/35) x 5
  • KB C&J Left (53/35) x 5
  • Run x 400m
  • Sandbag Lunge (50s/30s) x 10 meters

Notes:  KB does not need to touch the ground between reps of C&J – only needs to pass below hips before the clean each time.  Mark off lunges with cones – both feet must pass through 10m mark for it to count.  Long one today, so make sure you hydrate!

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!

11 Comments on “Wednesday Workout: KB Clean and Jerks, Running, Lunges

  1. hotel room core wod –
    4 rounds:
    15 hollow rocks
    5 burpees
    :30 plank hold
    5 burpees
    15 sit ups

  2. 19:40 (34# sandbag, 35# KB)
    sucked, but you are right Scott, it was good for me 🙂

  3. C’ville Burn Workout:
    25 min cap (5 rounds):
    DB push press x10 @ 25#
    Lunge x 10m @23 # sandbag
    Box jump @ 24″
    Run 400m

    (took me 26mins to complete) 😦

    • …but you didn’t give up and finished! the most important thing 🙂

  4. 10:00 rx (3 rounds)

    after “max clean 2.0” w/ Lauren:
    100 burpees & 125# Lauren (PR!!) and 165# Taylor (tie PR)

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