Friday Workout: Lots of Work

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WOD

Level 1

AMRAP 3:

  • Dumbbell Snatch x 10 (5/side)
  • Burpee x 10

Rest 3 minutes

AMRAP 5:

  • Push-up x 8
  • Russian Kettlebell Swing x 8
  • Abmat Sit-up x 12

Rest 3 minutes

AMRAP 6:

  • Goblet Squat x 10
  • Run x 100m (or Row x 150m)
  • Box Jump (18/12) x 15

Level 2

AMRAP 3:

  • Power Snatch (135/95) x 5
  • Bar Burpee x 10

Rest 3 minutes

AMRAP 5:

  • Handstand Push-up x 4 (use deficit if possible)
  • Kettlebell Swing (70/53) x 8
  • Abmat Sit-up x 12

Rest 3 minutes

AMRAP 6:

  • Front Squat (95/65) x 15
  • Run x 100m (or Row x 150m)
  • Box Jump Step Down (24/20) x 15

Notes: Try to move at a 90% pace (sustainable pace) for each amrap.

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  10am Make-up Class is back on for Saturdays now that the Open is over. Thanks!

3. Our Eleventh Nutrition Challenge will start up on April 12 – see THIS POST for all of the information you’ll ever need.

7 Comments on “Friday Workout: Lots of Work

  1. amrap 3- 2+4 @ 60#
    amrap 5- 4+ 2 @ 40#kb
    amrap 6- 2+ 7 box jump rx

  2. Saturday Makeup:
    WOD 1: 2 (4 reps @ 100#, the rest at 95#)
    WOD 2: 3 + 24 (8 push ups, 88# russian KBS)
    WOD 3: 2 + 8 (80# FS, Box Step Ups)

    Didn’t feel very fast this morning.

  3. 2+2 4 2+run

    On Thursday, April 2, 2015, CrossFit Charlottesville wrote:

    > Scott posted: ” WOD Level 1 AMRAP 3: Dumbbell Snatch x 10 (5/side) > Burpee x 10 Rest 3 minutes AMRAP 5: Push-up x 8 Russian Kettlebell Swing x > 8 Abmat Sit-up x 12 Rest 3 minutes AMRAP 6: Goblet Squat x 10 Run x 100m > (or Row x 150m) Bo”

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