Monday Workout: Squat, Power Clean, T2B, Run

There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

STRENGTH

Back Squat, 2-3 x 3 sets

Notes: Try to go heavy across the 3 sets, build weight each set as possible

WOD

Level 1

Complete the Following:

AMRAP 6:

Hang Power Clean x 3
V-up x 3
Power Clean x 6
V-up x 6
Power Clean x 9
V-up x 9
and so on…

Rest 3 Minutes

Run x 400m

Level 2

Complete the Following:

AMRAP 6:

Power Clean (135/95) x 3
Toe to Bar x 3
Power Clean x 6
Toe to Bar x 6
Power Clean x 9
Toe to Bar x 9
and so on…

Rest 3 Minutes

Run x 800m

Notes: Record time for run and score on AMRAP

CASH OUT (on your own)

Foam roll calves (and rest of lower body)

ANNOUNCEMENTS/UPCOMING EVENTS

1. Please help us better serve you by filling out our membership survey today! Follow the link HERE

2. March Madness is upon us! Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3. Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open. Make-up at 11am is still on! 10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

7 thoughts on “Monday Workout: Squat, Power Clean, T2B, Run”

JROB March 16, 2015 — 9:45 am

BS-Mobility: 135
WOD 1: 12+12 PCs
WOD 2: 3:27

andy March 16, 2015 — 2:50 pm

235
15s+1
3:03

Lex March 16, 2015 — 5:27 pm

BS: 143, 152, 165
WOD: finished the round of 12
800m: 3:54

Joe March 16, 2015 — 5:30 pm

BS: 90×3, 95×3, 100kg x2
WOD: Round of 12 + 2 with 15# V-Ups
800m: 3:58

Threw in an extra 1RM attempt after the squats: 105kg x1 (3kg PR) but felt like I could go heavier if I didn’t do the heavy sets beforehand.

anavatsyk March 16, 2015 — 7:08 pm

800 first: 3:29
12 + 10 pc

martha March 16, 2015 — 7:36 pm

BS- 155
WOD- 12 + 19 @ 75#
Ran 800 M. – 3:39

seth March 17, 2015 — 4:08 pm

BS: 235
WOD: 12 + 25
Run: 3:28

JROB March 16, 2015 — 9:45 am

BS-Mobility: 135
WOD 1: 12+12 PCs
WOD 2: 3:27

andy March 16, 2015 — 2:50 pm

235
15s+1
3:03

Lex March 16, 2015 — 5:27 pm

BS: 143, 152, 165
WOD: finished the round of 12
800m: 3:54

Joe March 16, 2015 — 5:30 pm

BS: 90×3, 95×3, 100kg x2
WOD: Round of 12 + 2 with 15# V-Ups
800m: 3:58

Threw in an extra 1RM attempt after the squats: 105kg x1 (3kg PR) but felt like I could go heavier if I didn’t do the heavy sets beforehand.

anavatsyk March 16, 2015 — 7:08 pm

800 first: 3:29
12 + 10 pc

martha March 16, 2015 — 7:36 pm

BS- 155
WOD- 12 + 19 @ 75#
Ran 800 M. – 3:39

seth March 17, 2015 — 4:08 pm

BS: 235
WOD: 12 + 25
Run: 3:28