Tuesday Workout: Strength Work + AMRAP

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STRENGTH

Every 2 Minutes for 10 Sets (20 Minutes):

  • Front Squat x 5
  • Push Jerk x 5
  • Chest to Bar Pull-up x 5

Notes: Barbell work should start light to moderate – add weight as able but no failed sets.  Focus on touch and go push jerks if possible. Scale pull-ups accordingly.

WOD

Level 1

AMRAP 9:

  • Russian KBS x 20
  • Wall Ball to 9′ x 20
  • Row x 250m (or Run x 200m)

Level 2

AMRAP 9:

  • Kettlebell Swing (53/35) x 20
  • Wall Ball (20/14) x 20
  • Row x 250m (or Run x 200m)

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 “Tuesday Workout: Strength Work + AMRAP

  1. 85×5, 90×3, 95×2
    3 rounds

  2. 45×3, 50, 55, 60, 65, 70×2, 75
    2+51 (26# KB)

  3. 95×3,115×4,135×3
    2+ 100m run

  4. 55# x 1, 75# x 9
    2 + 36 rx

  5. Strength: 75, assisted pull ups; WOD: 2+40

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