WOD
Level 1
4 Sets for Total Working Time:
- Ring Row with feet on box x 5
- Box Dip x 5
- Box Jump Step Down x 5
- Wall Ball (20/14) x 20
- Rest 2 Minutes
Level 2
6 Sets for Total Working Time:
- Muscle Up x 3-5
- Box Jump Step Down (36″/30″) x 5
- Wall Ball (20/14) x 20
- Rest 2 Minutes
Cash Out
Mobilize! Spend some time today doing mobility work. Foam roll, lax ball work and static stretches post-WOD
- 5 Minutes Foam Roll/lax ball
- 5 Minutes Static Stretch
NOTES
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.
9:41 (RR on box and box dips; 26 inch box jump)
10:37 5 pu, ring dips; very deliberate box jumps… i don’t trust my coordination a lot right now.
5 rr, feet on box, 5 triceps dips on box, jumped to 24″
8:40?
8:15 – 3 mu, 36″
7:00 – 1 mu, 24″ box + 25# plate
first time doing ring mu’s in a wod – 9 total today 🙂
11:39. 5×5 mus then 4 on last round
On Wednesday, June 3, 2015, CrossFit Charlottesville wrote:
> Scott posted: ” WOD Level 1 4 Sets for Total Working Time: Ring Row > with feet on box x 5 Box Dip x 5 Box Jump Step Down x 5 Wall Ball (20/14) x > 20 Rest 2 Minutes Level 2 6 Sets for Total Working Time: Muscle Up x 3-5 > Box Jump Step Down”