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”
BS: 25kg pause
WOD: 52 total DU (@ 65#). Horrible du day
BS: 137; WOD: 234 SU (@95 for 2, 85 for rest)
235#
217
BS – 115#
WOD: 267 DU’s
185, 165×2
355rx
BS: 215#, 195# x 4×2
WOD: 280 @115#
Complete failure on my 2nd round… only 9 DUs 🙁