Thursday Workout: Split Jerks, Thruster/Box Jump

Reminder that there is no 545PM class this Friday because we are hosting our second Ladies Night – WOD and Wine!  RSVP Here (open to friends and newcomers).
crossfit-charlottesville_0268
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

Split Jerk, 5 sets of 3 reps

*focus on perfect reps only – this should be technique work. Rest 1-2 minutes between sets. Take bar from floor or rack.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Thruster (35/20)
  • Burpee Box Step Up (18/12)

Level 2

For Time:

  • Thruster (155/105) x 9
  • Burpee Box Jump (30/24) x 15
  • Thruster x 6
  • Burpee Box Jump x 12
  • Thruster x 3
  • Burpee Box Jump x 9

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

5 Comments on “Thursday Workout: Split Jerks, Thruster/Box Jump

  1. Strength: 50kg x2 sets, 60kg x3 sets
    WOD: 7:40 @ 110#, 24″ step ups

  2. Jerks: 55, 65, 75, 85×2
    WOD: 6:26 (75#, 24″ burpee step-ups)

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