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!

10646999_10152896691535776_4863389408276314457_n

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 Comments on “Monday Workout: Back Squat 3RM and AMRAP

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s