Tuesday Workout: AMRAP 15, Row, HPC, Box Jump Over, Burpee

crossfit-charlottesville_0211

WOD

Level 1

AMRAP 15:

  • 50 Calorie Row “Buy-in”

Then, AMRAP in remaining time of:

  • Hang Power Clean (barbell or dumbbells) x 15
  • Burpee x 15
  • Box Step Up x 15

Level 2

AMRAP 15:

  • 50 Calorie Row “Buy-in”

Then, AMRAP in remaining time of:

  • Hang Power Clean (95/65) x 15
  • Burpee Over the Bar x 15
  • Box Jump Over (24/20) x 15

*Happy Birthday Kate!

EXTRA CREDIT

Make up yesterday’s cashout, or do the following:

Strict HSPU, 7 sets of 3-5 reps, build deficit

Scale to 5×5 Db Press (heavy)

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

8 Comments on “Tuesday Workout: AMRAP 15, Row, HPC, Box Jump Over, Burpee

  1. 3+20
    (Early mistakes but should have caught up! -Started with cleans rather than HPC’s)

  2. 5+8
    5 sets of 3 HSPU w/ slight deficit
    Final 2 sets were 5 reps at same deficit

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