Thursday Workout: OTM Work plus Chipper

STRENGTH

OTM 20:

• Even Minutes: Full Snatch x 3
• Odd Minutes: Toe to Bar x 5-7

Notes: Does not have to be touch and go. Add weight as you are able to – if you fail a rep more than once, go back down in weight.  Weights should be moderate – focus on technique and CONSISTENCY

Scaled variation:

OTM 14:

• Even Minutes: 3 Power Snatches + 1 Overhead Squat
• Odd Minutes: V-Up x 5-7

WOD

Level 1

For Time:

• Row x 500m
• Hang Power Clean x 12
• Box Dip x 12
• Row x 250m
• Hang Power Clean x 9
• Box Dip x 9
• Row x 150m
• Hang Power Clean x 6
• Box Dip x 6

Level 2

For Time:

• Row x 750m
• Hang Power Clean (135/95) x 12
• Ring Dip x 12
• Row x 500m
• Hang Power Clean x 9
• Ring Dip x 9
• Row x 250m
• Hang Power Clean x 6
• Ring Dip x 6

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