Monday Workout: Squats, Clean, Burpee, DU

Thanks Gene for taking this pic with the drone!

STRENGTH

Back Squat, Build to a 4RM, then 90% x 4 reps x 2 sets

WOD

Level 1

4 Rounds, 2 Minutes Total Per Round:

  • Hang Power Clean x 7
  • Burpee x 10
  • Max Rep Jump Rope Singles
  • Rest 1 Minute

Level 2

6 Rounds, 2 Minutes Total Per Round:

  • Power Clean (135/95) x 7
  • Burpee Over the Bar x 12
  • Max Rep Double Unders
  • Rest 1 Minute

Notes: Try to move at a consistent pace on each round

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. WE’RE TURNING 6!!  CrossFit Charlottesville’s Anniversary Party is at the end of this month!  Sunday, July 26!  See the Facebook Event for more info and to RSVP.

3. Join us at Fridays after Five on July 17! – see the event HERE

6 thoughts on “Monday Workout: Squats, Clean, Burpee, DU

  1. BS: 25kg pause
    WOD: 52 total DU (@ 65#). Horrible du day

  2. BS: 137; WOD: 234 SU (@95 for 2, 85 for rest)

  3. BS – 115#
    WOD: 267 DU’s

  4. 185, 165×2
    355rx

  5. BS: 215#, 195# x 4×2
    WOD: 280 @115#
    Complete failure on my 2nd round… only 9 DUs 🙁

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