Tuesday Workout: Row, Burpee, HSPU, and more

Hey all – we are doing a rowing clinic in place of the gymnastics class this Wednesday at 7pm!  Please sign in to the class ahead of time if you’re coming using the link HERE.

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WOD

Level 1

4 Rounds for Total Working Time:

  • Row x 250m
  • Jump Rope Single x 50
  • Burpee x 10
  • Hang Dumbbell Snatch x 10 (5/side)
  • Push-up x 10
  • Rest 1 Minute

Level 2

5 Rounds for Total Working Time:

  • Row x 300m
  • Double Under x 30
  • Burpee x 15
  • Dumbbell Snatch (55/35) x 10 (5/side)
  • Handstand Push-up x 5 (use deficit if possible)
  • Rest 1 Minute

Notes: Consider scaling handstand push-up to hs hold (i.e. 30 second hold).

MOBILITY

Lax ball pec and/or upper back/sub-scap area

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.

5 thoughts on “Tuesday Workout: Row, Burpee, HSPU, and more

  1. 12:45 (3 rds, 35# hang DB snatch, 2 abmat HSPU)
    Only had time for 3 rounds, but that was plenty. 😛

  2. 22:52 @ 50# snatch.

  3. 15:39, L1 (15# snatch, handstand hold)

  4. 20:10 50# DB, 24″ Box Push Ups with deficit

  5. 22:06 30# DB
    (fell off the wall for many hspu’s)

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