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.
amrap 3- 2+4 @ 60#
amrap 5- 4+ 2 @ 40#kb
amrap 6- 2+ 7 box jump rx
2 + 4 @ 65
5 + 5 1 abmat
2 + 12 24” box
75
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.
2 + 10 (70#)
5 (2 abmat HSPU, 70# Russian swings)
2 + 20 Rx
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”
AMRAP 3: 2 + 4
AMRAP 5: 4 + 8
AMRAP 6: 2 + 5
all rx