Tuesday Workout: Deadlift, AMRAP – Good Luck, Eliot!

Best of luck on your next endeavor in New York, Eliot!  Thank you for all of the knowledge and dedication you brought into the gym this past year.  We will miss you down here in Cville!

crossfit-charlottesville_0260

STRENGTH

Deadlift, 3 sets: Set 1 – 10 reps at ~55-60%, Set 2 – 10 reps at ~60-65%, Set 3 –  8-10 reps at ~65-70%

Notes: Should be touch and go reps (no bouncing or dropping from the top).  Start at the right percentage and build each set. Focus on good form and control.  Rest 90 seconds to 2 minutes between sets.

WOD

Level 1

AMRAP 12:

  • Russian Kettlebell Swing x 15
  • Dumbbell Clean and Press x 20 (10/side)
  • Jump Rope Single x 30
  • Burpee x 3
  • Run x 100m

Level 2

AMRAP 15:

  • Kettlebell Swing x 15 (53/35)
  • Kettlebell Clean and Jerk x 20 (10/side)
  • Double Under x 30
  • Sandbag Run (50s/30s) x 100m

*can load/unload sandbags on landing outside door.

Spend some time rolling out calves/lower body if you have time after the workout.

ANNOUNCEMENTS

  1. Hike and Brewery Day – RSVP Here
  2. Memorial Day “Murph” is coming up!  May 30 – we will run heats from 9-11am. Stay tuned for more info.

6 Comments on “Tuesday Workout: Deadlift, AMRAP – Good Luck, Eliot!

  1. DL: 135. 145. 155
    WOD: 2 rds in 7:50 of 15 35# KBS, 20 26# KB C&J, 30 DU, 10 26# weighted lunges [20 unweighted lunges 2nd rd])
    No energy this morning.

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