Tuesday Workout: Weighted Pull-up and an AMRAP

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STRENGTH

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)

WOD

Level 1

AMRAP 8:

  • Hand Release Push-up x 5
  • Hang Dumbbell Power Clean x 10
  • V-Up x 15
  • Jump Rope Single x 40

Level 2

AMRAP 8:

  • 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.

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.

IA Social Media Image 4Old 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 Comments on “Tuesday Workout: Weighted Pull-up and an AMRAP

  1. hotel WOD – 10 rounds:
    20 unbroken du’s
    10 sit ups
    5 burpees
    11:20

  2. 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.

  3. 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)

  4. snatch work: 3 position power @ 85# and a few power at 105#
    wod: few reps shy of 3 @ 105# (1 abmat hspu)

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