Friday Workout: Chipper, Core Work

crossfit-charlottesville_0597

WOD

Level 1

  • Front Squat (95/65) x 15
  • Run x 500m
  • Rope Pull x 10-15
  • Row x 600m
  • Hang Squat Clean x 10

*run 5x laps in parking lot (i.e. to street and back 5 times)

Level 2

Complete the Following for Time:

  • Overhead Squat (135/95) x 15
  • Run x 800m
  • Rope Climb x 10*
  • Row x 800m
  • Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately.  If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

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CASH OUT

4 Sets:

  • 20 Second Russian Twist
  • 10 Second Rest
  • 20 Second Superman Hold
  • 10 Second Rest

Then, Mobilize

ANNOUNCEMENTS

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4 thoughts on “Friday Workout: Chipper, Core Work

  1. 15:20 w/ 65# OS and 85# SC

  2. 10:29
    155# ohs, 205# squat clean

  3. 18:00 (65#/95#, rowing only)

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