jhannafitness11 Comments on Monday Workout: Overhead Work, Wall Balls, Burpee Box Jumps, Running

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. Melinda October 6, 2014 — 7:46 am

    strength: 105#
    WOD: 12:00

    Reply
  2. Seth October 6, 2014 — 11:42 am

    165 jerks
    WOD: 10:24

    Reply
  3. JROB October 6, 2014 — 11:57 am

    PJ/SJ: 115
    WOD: 9:53

    Reply
  7. anavatsyk October 6, 2014 — 6:54 pm

    85#
    9:54

    Reply
  8. Lex October 6, 2014 — 7:22 pm

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

    Reply
  9. Martha October 7, 2014 — 6:48 am

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

    Reply
    1. Martha October 8, 2014 — 7:39 pm

      WB’s not w/full squat

      Reply

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