Wednesday Workout: Overhead Work, Row, Thruster, Box Jump

Check out the photo album from our July 4 WOD HERE (or click on pic below)!

Also, please RSVP HERE to our 7 Year Anniversary Party! We need numbers for food, so please RSVP as soon as you can. We hope that you all can make it!

STRENGTH

A. Push Press, 4 sets of 4 reps

B. Push Jerk, 4 sets of 3 reps

*Rest 90-120 seconds between sets. Do all 4 sets of push press, then all 4 sets of push jerks. Can take the bar from the rack or floor. Start light/moderate for each exercise and build each set to a challenging weight.

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps of:

Hang Dumbbell Squat Clean Thruster
Box Jump Step Down (18/12)

Level 2

Row x 1000m

Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:

Squat Clean Thruster (155/105)
Box Jump (30/24)

*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps

*Compare here

ANNOUNCEMENTS

Fridays After Five: July 8 – see you there!
CF CVILLE 7 Year Anniversary Party!! RSVP HERE – we need numbers for food : )
Ladies Night – WOD and Wine: July 22
Yoga for CrossFit and Recovery with Leslie: July 24

6 thoughts on “Wednesday Workout: Overhead Work, Row, Thruster, Box Jump”

Melinda July 6, 2016 — 6:22 am

PP: 70-85#
PJ: 85-100#
Wod: 8:37 (55#, step ups)

Lex July 6, 2016 — 6:45 am

PP: 55-70
PJ: 70-85
WOD: 9:59 (750m row, 75#, 24″ step ups)

seth July 6, 2016 — 8:52 am

PP: 145
PJ: 175
WOD: 10:10rx

Taylor July 6, 2016 — 6:54 pm

115/135#
9:22rx

Davis July 7, 2016 — 1:19 pm

155/175
11:23

Joe July 8, 2016 — 3:49 pm

110/135#
10:54 @125#, 24″