Monday Workout: BS 3RM, AMRAP PU, KBS, OHS, DU

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Advanced: Back Squat, build to 3RM in 15 minutes

Intermediate/Beginner: Back Squat, 3-3-3-3-3, at 30X0 Tempo, add weight per set and work up to moderate/heavy set of 3 at tempo

Notes:  If you have an established 1RM and are comfortable going heavy with the movement (with good technique), do the advanced level. If you have not been lifting for very long or do not have an established 1RM, do intermediate/beginner level.


Level 1


  • Ring Row x 5
  • Russian Kettlebell Swing (40/25) x 20
  • Ring Row x 5
  • Jump Rope Single x 40
  • Ring Row x 5
  • Front Squat (75/45) x 20

Level 2


  • Chest to Bar Pull-up x 5
  • Kettlebell Swing (53/35) x 20
  • Chest to Bar Pull-up x 5
  • Double Under x 20
  • Chest to Bar Pull-up x 5
  • Overhead Squat (95/65) x 20


Couch Stretch, 2 min/side


Going forward, we will be incorporating more strength work into the regular classes, and don’t worry, there will still be some long workouts each week ; ). Record your workouts and your progress, and come to the gym ready to work hard.   If you are interested in getting more experience with the Clean/Jerk and Snatch, come check out a C’ville Strength class – we just started a new cycle this week and if you have questions about how you can mix CF and Strength, email Scott.


1. Potluck this Friday – check the event HERE for more info!!

9 thoughts on “Monday Workout: BS 3RM, AMRAP PU, KBS, OHS, DU

  1. BS: 185, tempo
    WOD: 2+5

  2. BS: 245
    WOD: 2+65

  3. 135,145,155,165,175 at tempo
    2+30 rx

  4. BS: 130#; WOD: 2+4 (RR on small box)

  5. 265# front squat

  6. Stopped BS @ 135 (neck hurting)
    Subbed abmat sit-ups for c2b, OHS @ 55#, 30# kb

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