Weighted Pull-up, 4-6 x 4 sets, 30X0 Tempo
Notes: If unable to do weighted pull-ups or bodyweight pull-ups, accumulate ~5-10 pull-up negatives (total) or do inverted ring rows (with or without added weight)
- Hand Release Push-up x 5
- Hang Dumbbell Power Clean x 10
- V-Up x 15
- Jump Rope Single x 40
- Handstand Push-up x 5*
- Power Clean (135/95) x 10
- Toe to Bar x 15
- Double Under x 20
Notes: *Use small deficit on HSPU if possible.
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.
Old Rag Hike!
Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble! RSVP on Facebook
If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.
You can check out this link for more information about the trail: http://www.hikingupward.com/snp/oldrag/.
12 thoughts on “Tuesday Workout: Weighted Pull-up and an AMRAP”
hotel WOD – 10 rounds:
20 unbroken du’s
10 sit ups
PU: bodyweight @ tempo
WOD: 2 + 8 (1 abmat)
Early morning WOD kicks my ass again. 🙂 Also trying to graduate to just 1 abmat on HSPU. I had… mixed results.
RR w/ feet on box
WOD: 2+20 (knees on box for hspu….got scared when I tried to do toes on box, rest rx)
2 + 19 (3 HSPU, 85# PC, T2B/K2B, 40SU)
1st time to do HSPU in a WOD
WOD: 3+6 @ 125
PU: 6xBody Weight
Ring Push Ups
20# V Up
3 + 15
WOD- Did 4 rds. in 10:56 (messed up)
w/ box jumps subbed for power cleans
PU up to 15. 4 reps
WOD: 3 + 12
snatch work: 3 position power @ 85# and a few power at 105#
wod: few reps shy of 3 @ 105# (1 abmat hspu)