Tuesday Workout: Front Squat, Chipper

crossfit-charlottesville_0241
Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”!  Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class).  Thanks!

STRENGTH

Front Squat, 5 sets of 3 reps at 31X1 Tempo, rest 2-3 minutes between sets.

*Try to build each set – the goal is to work up to a challenging set of 3 at the tempo.

WOD

Level 1

For Time:

  • Russian Kettlebell Swing (40/20) x 35
  • Row x 500m
  • Wall Ball (12/6) to 9′ Target x 35

Level 2

For Time:

  • Kettlebell Swing (53/35) x 50
  • Row x 500m
  • Wall Ball (20/14) x 50

*Strategy notes

CASH OUT

Pick a lower-body mobilization with a band – spend a couple of minutes on each side

ANNOUNCEMENTS

  1. This Friday (May 20)! Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

8 thoughts on “Tuesday Workout: Front Squat, Chipper

  1. 140#
    5:48

  2. FS: 85, 95, 105, 115, 125
    WOD: 7:58 (10# WB)

  3. 5:55 (25# KB, 10# wb…legs tired)

  4. 225#
    5:16 — stuck to the posted workout strategy and it paid off

    1. haha it’s a great strategy. solid work man!

  5. 225#
    6:04rx

  6. FS @ 177. 6:12

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