Friday Workout: Cleans, Thruster Burpee Box Jump

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

STRENGTH

5 Sets: Hang Clean + Clean (floor)

*Work between 65-80% (of 1RM clean). Both the hang clean and clean should be full squat – scale to power + front squat if necessary. Can drop the bar between reps.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Hang Clean Thruster
  • Burpee Box Step Up (18/12)

Level 2

For Time:

  • Squat Clean Thruster (165/115) x 9
  • Burpee Box Jump Over (24/20) x 15
  • Squat Clean Thruster x 6
  • Burpee Box Jump Over x 12
  • Squat Clean Thruster x 3
  • Burpee Box Jump Over x 9

ANNOUNCEMENTS and UPCOMING EVENTS

  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here: https://www.facebook.com/events/254382715026174/

5 thoughts on “Friday Workout: Cleans, Thruster Burpee Box Jump

  1. 35#x2, 45# x3
    Wod:6:35 (45# bar)
    Orders from Getty to only work at 50%. 🙂 🙁

  2. 275
    4:27 rx

  3. Martha Redinger May 7, 2017 — 7:43 am

    115#
    7:?? w/ 85#

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