Thursday Workout: Pull-up Work, Squat Clean + Jerk

This Friday we kick off grilling season with our “First Friday” Potluck-Style BBQ and Hangout at the gym!  RSVP here.  Bring something to throw on the grill and a side to share.  It’s on rain or shine (we can set up kanjam and cornhole inside).

crossfit charlottesville_0105

STRENGTH

1. Pull-up Work, Week 5 Day 2:

Eccentric (0-4 reps)

  • 6 Sets: 4-5 x Eccentric Pull-up at BW (bodyweight), rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.

Volume (5-12 reps)

  • Every 30 Seconds for 18 Sets (9 mins total): 15% of Max Rep Set + 1

*Add 1 rep to your normal 15% set, an perform this number of strict pull-ups on the minute for 9 minutes. Do your best!

Weighted (12+ reps)

  • 4 Sets: Max Reps (-2) @ BW+ 17.5%, rest 90 seconds between sets

*The (-2) means stay 2 reps shy of failure – shoot for 5+ reps each set if possible but do not go to failure each round.

WOD

Level 1

AMRAP in 5 minutes of:

  • DB Squat Clean & Jerk (30/20# per hand)

Level 2

CrossFit Games Open Workout 11.3

AMRAP in 5 minutes of:

  • Squat Clean & Jerk (165/110)*

*This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached (bar begins on ground, pass through full squat, bar ends locked out overhead after receiving on shoulders).  Scale to clean from the hang position if necessary.

ANNOUNCEMENTS

  1. First Friday Potluck at the gym this Friday! RSVP Here
  2. Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  3. Hike and Brewery Day – RSVP Here

 

3 Comments on “Thursday Workout: Pull-up Work, Squat Clean + Jerk

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