Monday Workout: Overhead Work, Wall Balls, Burpee Box Jumps, Running

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STRENGTH

4 Sets: Push Jerk + 2 Split Jerks

Notes: Technique is the focus, but go moderate to heavy on weight if possible.

WOD

Level 1

15-12-9 Reps of Each for Time**:

  • Wall Ball (14/8)
  • Burpee Box Jump (18/12)

**Run 200 meters after completing each set (3 total runs)

Level 2

21-15-9 Reps of Each for Time**:

  • Wall Ball (20/14)
  • Burpee Box Jump (24/20)

**Run 200 meters after completing each set (3 total runs)

ANNOUNCEMENTS

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pm at CrossFit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

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11 thoughts on “Monday Workout: Overhead Work, Wall Balls, Burpee Box Jumps, Running

  1. strength: 105#
    WOD: 12:00

  2. 165 jerks
    WOD: 10:24

  3. PJ/SJ: 115
    WOD: 9:53

  4. 85#
    9:54

  5. Jerks: 85, 95 x 3
    WOD: 9:30 Rx

  6. Jerks- 75#
    WOD- 9:40 rx
    (testing the back….not too bad but still)

    1. WB’s not w/full squat

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