Thursday Workout: C&J, Intervals

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STRENGTH

OTM 7

Clean x 2 + Jerk

Notes: Full clean, any jerk (push or split). Start around 70-75% and build weight each minute if possible.

WOD

Level 1

3 Sets:

  • (PC + 2FS + S2O) x 3
  • Burpee x 15
  • Rest 3 Minutes

Level 2

3 Sets:

  • (PC + 2FS + S2O) x 5
  • Burpee over bar x 20
  • Rest 3 Minutes

Notes:  Rx weight for Complex for L2 is 155#/105#.  For Level 2, perform 5 reps of the complex each set (1 Power Clean + 2 Front Squats + 1 Shoulder to OH), then 20 burpees as fast as possible (over bar, lateral). Rest 3 minutes between sets.  Must power clean first rep and then do 2 front squats.

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 Friday, Sept. 12th 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.

10 Comments on “Thursday Workout: C&J, Intervals

  1. OTM: 80, 85, 90, 95, 100, 105, 110 (didn’t quite lock out my right arm on 110)
    WOD: 1:59, 2:20, 2:19 @ 85#

  2. OTM: up to 90#… mainly because there were no more weights
    WOD: 1:53, 2:17, 2:45

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