Monday Workout: PC+PJ, Helen

crossfit charlottesville_0115

STRENGTH

Level 1: Every 30 Seconds for 10 Minutes: Hang Power Clean + Push Jerk

*Weights should be light/moderate to focus on technique

Level 2: In 10 Minutes, build to challenging “touch and go” 5 Rep Power Clean + Push Jerk

*Hands do not leave bar during 5 reps, and no pausing/stopping at floor

WOD

Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: If subbing rowing for running, do 500m row each round in place of 400m run.

ANNOUNCEMENTS

  1. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

3 thoughts on “Monday Workout: PC+PJ, Helen

  1. PC + PJ: up to 85#
    WOD: 13:43 Rx (let’s just say that wasn’t a PR)

  2. PC + PJ: 125#
    WOD: 14:23 Rx… yeah, today was not a PR. Probably 90 or so seconds faster 2/2015. Maaaaybe I should start running more again 😛

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