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!
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
BS: 30kg
Wod: 1+21 (45#, chin over bar pu)
BP/BS: 185, 185
WOD: 1+10
WOD: 95, 85.
BS: 205
WOD: 1+10 (chin over bar PU)
Did 3 x 5 squats @ 136# and 5-4-3 shoulder press @ 70#
WOD: 1 + 18 Rx
BS 100kg
WOD 1+11 rx
245#
2 rounds