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!

126

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

  1. 125#
    64 DU
    I did not like this one 😛

  2. 103+89+71= 263

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