Monday Workout: Push Press, Wall Ball, Hang Clean, Push Jerk

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STRENGTH

Push Press, 3-3-3-1-1-1, start 5-10# heavier than last week and build each set, rest 1-2 minutes

WOD

Level 1

3 Rounds for Time of:

  • Wall Ball (12/8) x 15
  • Dumbbell Hang Power Clean x 15
  • Dumbbell Push Press x 10

Level 2

3 Rounds for Time of:

  • Wall Ball (20/14) x 20
  • Hang Power Clean (115/85) x 15
  • Push Jerk (115/85) x 10

ANNOUNCEMENTS

Fridays After Five, September 12

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday on September 12. 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!

CF Charlottesville Goes Tubing

The gym will be heading out for a fun day of tubing on Sunday, September 14th. It will be $24 per person, which includes your tube, and an $8 cooler tube rental fee (multiple people can go in on one tube cooler). Their weekends do fill up fast soplease let us know by Monday, Sept. 8th if you would like to participate. If we get 25+ people there will be a group discount.  For more event information check out the Facebook event and if you have any questions email events@crossfitcharlottesville.com.

 

19 Comments on “Monday Workout: Push Press, Wall Ball, Hang Clean, Push Jerk

  1. PP: 85, 90, 95, 100, 105 x 2
    WOD: 11:34 @ 75#

    It’s a rare workout where I think *wall balls* are the easiest part.

  2. @ Crossfit Addict in Richmond:

    EMOM x 5 – 3 position squat snatch @ 65#

    21-15-9
    squat snatch @65#
    c2b pull ups

    13:something rx (squat snatches were uuuuugly)

    cash out – tabata abmat sit ups

  3. Push Press to 125#, felt good and could probably go higher. Extra shoulder mobility definitely helped.

    WOD: 12:38 @105 (1 round + cleans) @100 for the remainder. Cleans were good, everything else was slow.

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