Tuesday Workout: HS Work, EMOM 15

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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Photo cred: SuperFit Games

STRENGTH

5 sets of 5-7 Strict Handstand Push-up (add deficit if possible)

or

5 sets of 5-7 Dumbbell L-Seated Press, as heavy as possible

*If doing strict deficit, record deficit.  Scale to no deficit if needed, but keep strict if possible.

WOD

Level 1

EMOM for 15 Minutes:

  • 1′ – Wall Ball to 9′ x 12-15
  • 2′ – Row x 8-12 Cals
  • 3′ – V-Up x 10-15

Notes: 5 sets of each – on minute 1 do 12 wall balls, on minute 2 do 8-12 calorie row (should not be more than 40-45 seconds on the rower), and on minute 3 do 10-15 v-ups or some scaled toe to bar variation.

Level 2

EMOM for 15 Minutes:

  • 1′ – Wall Ball (20/14) x 15
  • 2′ – Row x 10-15 Cals
  • 3′ – Toe to Bar x 10-15

Notes: 5 sets of each – on minute 1 do 15 wall balls, on minute 2 do 10-15 calorie row (should not be more than 40-45 seconds on the rower), and on minute 3 do 10-15 toes to bar (does not need to be unbroken, but should be no more than 2-3 sets to complete).  Record wall ball reps, calories on rower, and reps on toes to bar.  Choose reps that allow you to move consistently through the EMOM.

7 Comments on “Tuesday Workout: HS Work, EMOM 15

  1. 3″ deficit All 15s

    On Dec 12, 2016 8:35 PM, “CrossFit Charlottesville” wrote:

    > Scott posted: “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 Su” >

  2. Did a clean complex prior to emom: every 90 seconds for 9 minutes (6 sets) – 2 “reps” of Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk. started at 155 and built to 205

    EMOM: 20 wall balls, 15 cal row, 20 toes to bar (last set was only 18 t2b within the final minute, finished 20 in 1:05, was a little too ambitious there..)

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