Tuesday Workout: Shoulder Press, Power Clean, Run

You may have noticed the new “Monthly PR/Goal Board” in the gym.  We put it up there because we want you all to have an opportunity to reflect on your training and set new goals. How much progress have you made recently? Have your WOD times gone down or pull-ups gone up? What about lifestyle and body recomposition goals: have you been sleeping 8 hours per night, or have you made progress with your weekend meal prep?

Also consider some goals to improve on: have you been skipping the longer met-cons or heavier strength days, or perhaps you want to re-focus your nutrition habits this summer? In order to make the most out of your training, use the ‘S.M.A.R.T.’ criteria for goal-setting:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-specific

Using these guidelines, you might take a goal such as, “improve at gymnastics” and re-phrase it as, “be able to perform 1 muscle-up on the rings* by October 1.” Alternately, instead of aiming to simply, “lose weight,” you might want to, “lose 5 lbs of body fat while maintaing muscle mass by December 1.” These goals, for the most part, are specific, measurable, attainable, realistic, and time-specific.

So try it out, and write up a goal on the board!  If you have questions, please free to email scott@crossfitcharlottesville.com as well. Develop a plan for how you will get there so you can stay on track, and let’s start shattering some PR’s and achieving some new goals.


Shoulder Press, 5 reps every 2 Minutes for 6 sets

*start light/moderate and build each set as you are able to. Share bars if necessary.


Level 1

4 Rounds For Time:

  • Run x 250m
  • Hang Power Clean (85/45) x 10

Level 2

4 Rounds For Time:

  • Run x 400m
  • Power Clean (155/105) x 10


100 Hollow Rocks

Scale total reps, or scale to 3 Minute Cumulative Plank Hold within 5 minute period


  1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here

6 thoughts on “Tuesday Workout: Shoulder Press, Power Clean, Run

  1. SP: 40, 45, 50, 55, 60, 65
    WOD: 7:37 (Short on time/energy, so I did a half WOD. 200m row, 5 cleans @ 85#)

  2. SP: 45-70# increasing in 5# increments
    Wod: 15:05 (first round at 105# then dropped to 95#. Legs tired!)

  3. 55-80#

  4. 95-125
    12:40 rx

  5. 95-110

  6. Press: 65, 70, 75, 85 x5, 90# x4
    WOD: 15:03 @135#

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