Thursday Workout: Clean and Jerk, Wall Ball

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crossfit-charlottesville_0581

STRENGTH

Squat Clean and Split Jerk, take 15-20 Minutes to build to a heavy single for the day

Notes: If still new to the movement or do not have a previously established 1RM, do 6 sets of 3 reps*

*Start from hang position and do power clean + front squat if necessary

WOD

Level 1

AMRAP 6:

  • Wall Balls to 9’*

*At the start and the top of every minute thereafter, stop and do 4 burpees

Level 2

AMRAP 6:

  • Wall Balls to 10′ (20/14)*

*At the start and the top of every minute thereafter, stop and do 6 burpees

CASHOUT

Accumulate 2-3 Minutes in a hollow body hold

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 22 at 9am: UPLIFT final class celebration and brunch!
  2. October 23 at 12:30pm: Yoga for recovery at the gym
  3. October 29: Halloween Bar Crawl

5 Comments on “Thursday Workout: Clean and Jerk, Wall Ball

  1. 145# – Cleaned 155# but got dizzy and weak in the knees, sooooooo I decided it would be best to drop that 😛
    62 Rx

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