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

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