Head over to www.c-ville.com/vote to cast your votes today. Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you! Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton
STRENGTH
OTM 8:
Hang Snatch + Snatch (from floor)
*Start at moderate weight (~60-70%) and build as you are able to. Both reps should be caught in full squat. If still learning the movement, scale to the following: Hang Power Snatch + Power Snatch + Overhead Squat
WOD
Level 1
3 Rounds:
AMRAP 3:
- Russian Kettlebell Swing x 20
- Abmat Sit-up x 15
- Row x 150m
Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP. Score is total number of rounds/reps completed.
Level 2
4 Rounds:
AMRAP 3:
- Kettlebell Swing (53/35) x 20
- Abmat Sit-up x 15
- Row x 150m (or Run x 100m)
Rest 1 Minute between rounds – PICK UP WHERE YOU LEFT OFF each time you re-start the AMRAP. Score is total number of rounds/reps completed at the end of the 4 rounds. If time stops and you are on the erg, do not count meters that roll over during rest period.
Snatch: 35, 40, 45, 50, 55, 60, 65, 70
WOD: 5+26 Rx (row)
SN- 70#
WOD- 6 + 18 rx
5+35+a little run (messed up and only did 3 rounds)