Tuesday Workout: Back Squat, Wall Ball, Push Jerk, Pull-up

crossfit-charlottesville_0415

STRENGTH

Back Squat, 3 x 3 at 31X1 Tempo

*Build each set and finish at challenging set of 3 for the tempo (i.e. 3 seconds down, full pause at the bottom, come up as quickly as you’re able and rest for a second at the top before starting next rep).

WOD

Level 1

3 Rounds For Total Time:

  • Wall Ball to 9′ x 21
  • Push Press x 15
  • Ring Row x 9
  • Rest 1 Minute

*Use dumbbells if necessary for push press

Level 2

3 Rounds For Total Time:

  • Wall Ball (20/14) x 25
  • Push Jerk (135/95) x 15
  • Chest to Bar Pull-up x 10
  • Rest 1 Minute

Aim for consistency each round.  Record total time (including rest).

Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

7 Comments on “Tuesday Workout: Back Squat, Wall Ball, Push Jerk, Pull-up

  1. BS:115#
    Wod: 14:19 @ 85# and regular pullups (3:22, 4:20, 4:37…Came out too fast 😦 )

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