Friday Workout: Power Cleans, Rope Climbs, Deadlifts, and Wall Balls

Join us Tonight at Fridays After Five!

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STRENGTH

OTM 7: Power Clean x 1 (~90% 1RM)

WOD

Level 1

AMRAP 10:

  • Ring Row x 9
  • Kettlebell Deadlift (53/35) x 10
  • Wall Ball (14/8) x 15

Level 2

AMRAP 10:

  • Rope Climb to 11′ x 1-3
  • Deadlift (175/125) x 10
  • Wall Ball (20/14) x 15

Notes:  Sub 9 inverted ring rows for rope climb (3x reps), or 6 rope pulls (2x reps).  For Rope Climbs, no jumping up to rope allowed, but can reach up as high as you want to start the climb.

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!

6 Comments on “Friday Workout: Power Cleans, Rope Climbs, Deadlifts, and Wall Balls

  1. PC: 140# (PR +10#
    WOD:3 + 18
    (rope climbs rd 1 only, 3 rope pulls/rd thereafter, DL@ 145 r1 &2, 125 r3&4, WB @12#)

  2. PC: 85-115# (jumped in 5# increments/lift
    WOD: 5 (1 rope climb/rnd, rest rx)

  3. PC: 135 – 155
    WOD: 4+3 (had to figure out rope technique again) @ 155

  4. PC: #105
    WOD: 3 +16 (1 rep for rope climbs, the rest rx)

  5. 145×3, 150×4
    4+1 (2 rope climbs per round – being wimpy rope/hand burns)

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