Monday Workout: Back Squat 3RM and AMRAP

We’ll miss you here at CrossFit Charlottesville, Lauren!!  Thank you so much for being such a positive influence in the gym and for all of your guidance through the nutrition challenge and seminars.  We hope you can visit often. Good luck with everything in Ohio!

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STRENGTH

Back Squat, build to a 3RM – 15 minutes max

Compare to here

WOD

Level 1

AMRAP 7:

  • Ring Row x 5
  • Dumbbell Hang Clean x 20
  • Ring Row x 5
  • Dumbbell Push Press x 20

Level 2

AMRAP 7:

  • Chest to Bar Pull-up x 5
  • Squat Clean (95/65) x 20
  • Chest to Bar Pull-up x 5
  • Shoulder to Overhead (95/65) x 20

MOBILITY

Couch Stretch (or banded variation), 2 minutes per side

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.

7 thoughts on “Monday Workout: Back Squat 3RM and AMRAP

  1. BS: 30kg
    Wod: 1+21 (45#, chin over bar pu)

  2. BP/BS: 185, 185
    WOD: 1+10

    1. WOD: 95, 85.

  3. BS: 205
    WOD: 1+10 (chin over bar PU)

  4. Did 3 x 5 squats @ 136# and 5-4-3 shoulder press @ 70#
    WOD: 1 + 18 Rx

  5. BS 100kg
    WOD 1+11 rx

  6. 245#
    2 rounds

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