Wednesday Workout: 5 Sets with Rest, Accessory Work

crossfit charlottesville_0108

WOD

Level 1

2 Minute Sets for 3 Total Sets:

  • Deadlift (75/45) x 7
  • Hang Power Clean x 7
  • Push Press x 7
  • Row x Calories in Remaining Time

Rest 2 Minutes Between Sets.  Sub dumbbells/kettlebells for any movements listed above as necessary.

Level 2

2 Minute Sets for 5 Total Sets:

  • Deadlift (135/95) x 7
  • Hang Power Clean (135/95) x 7
  • Shoulder to Overhead (135/95) x 7
  • Row x Calories in Remaining Time

Rest 2 Minutes Between Sets.  Record # and total calories accumulated on rower

POST-WOD ACCESSORY WORK

  1. Single Arm Bent over row, 6/arm x 3 sets (use dumbbells or kettlebells)
  2. Single arm dumbbell press, 6/arm x 3 sets (advanced: “bottoms-up” kb press)

*These are supersets.  Choose moderate weight for each, focus on controlled movement

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