Thursday Workout: Muscle Up, Box Jump, Wall Ball

image

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.

ANNOUNCEMENTS/UPCOMING EVENTS

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

2. Gymnastics Skillz Class Starts this Saturday!

6 Comments on “Thursday Workout: Muscle Up, Box Jump, Wall Ball

  1. 10:37 5 pu, ring dips; very deliberate box jumps… i don’t trust my coordination a lot right now.

  2. 5 rr, feet on box, 5 triceps dips on box, jumped to 24″
    8:40?

  3. 7:00 – 1 mu, 24″ box + 25# plate
    first time doing ring mu’s in a wod – 9 total today 🙂

  4. 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”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s