August 16, 2015August 16, 2015jhannafitness8 Comments

Monday Workout: Barbell Work

STRENGTH

In 10 Minutes, work up to a challenging weight in the following complex: Power Clean + Front Squat + Jerk

Notes: 5-7 sets MAX. Stay light/moderate if working on technique

WOD

Level 1

Complete the Following for Time (15 minute time cap):

Front Rack Lunge x 20 (10/side)
Hang Power Clean x 20
Shoulder to Overhead x 20
Deadlift x 20
Front Squat x 20

Choose challenging weight

Level 2

Complete the Following for Time (15 minute time cap):

Front Rack Lunge x 30 (15/side)
Power Clean x 30
Shoulder to Overhead x 30
Deadlift x 30
Front Squat x 30

Rx weights: 95/65#

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

8 thoughts on “Monday Workout: Barbell Work”

melinda August 17, 2015 — 7:07 am

Wod: 11:44 (went slow on FS to keep form. Back achy :/)

Reply
martha August 17, 2015 — 10:27 am

8:42

Reply
JROB August 17, 2015 — 11:06 am

Clean complex: 135
WOD: 9:29

Reply
andy August 17, 2015 — 12:35 pm

205
7:15

Reply
anavatsyk August 17, 2015 — 1:09 pm

105
7:25

Reply
ope August 17, 2015 — 5:36 pm

210#
7:36

Reply
Kyle August 17, 2015 — 7:28 pm

225
6:12

Reply
David Hargis August 18, 2015 — 2:28 pm

215#
10:10
Thought this was a 15min. AMRAP.

Reply

Leave a Reply Cancel reply