Wednesday Workout: Back Squat, Wall Ball, DU, Mock Meet Info

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

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Our mock meet is this Saturday in the lower strength room!  All levels are welcome. If you are planning to participate, check out the event here for more info:  December Mock Meet
It starts at 830AM and will end around 1230/1PM

STRENGTH

Back Squat, 5-5-5-5-5

*All sets between 80-90% of 5RM from last week. If you did not squat last week or do not have a 5RM, use time today to build to a 5RM.  Rest 2-3 mins between sets or as needed.

WOD

Level 1

In 2 Minutes, for 3 Total Sets*:

  • Wall Ball to 9′ x 25
  • Max Rep Single Unders or Double Under attempts

*Rest 60 Seconds b/w sets (sets start at 0:00, 3:00, and 6:00).  If performing singles – divide final number of reps by 3 to get score.

Level 2

In 2 Minutes, for 3 Total Sets*:

  • Wall Ball (20/14) to 10′ x 30
  • Max Rep Double Unders in Remaining Time

*Rest 60 Seconds b/w sets (sets start at 0:00, 3:00, and 6:00).  Record total number of double unders.  Please be strict with your standards on the wall balls, especially if you’re considering doing the open this spring.

3 Comments on “Wednesday Workout: Back Squat, Wall Ball, DU, Mock Meet Info

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