Crossfit Charlottesville – C’ville Strength
S1: Slow Pull Clean (1 x 1 x 1 x 1 x 1)
60% of 1RM Clean across all sets
S2: Clean (Heavy Single)
Take no more than 6-8 working attempts to get to a heavy single for the day. You’ll have three opportunities at your heavy single. If you fail three times consecutively, then you’re done.
S3: Front Squats (Heavy Single)
Take no more than 6-8 working attempts to get to a heavy single for the day. You’ll have three opportunities at your heavy single. If you fail three times consecutively, then you’re done.
A1: Weighted Planks (45 sec x 45 sec x 45 sec)
A2: KB Single-leg Romanian Deadlift (10 x 10 x 10)
Complete 10 per leg
WOD: Metcon (Time)
Three Rounds for time (20 min cap):
50 Double Unders
40 Slamballs (16#/20#)
30 Slamball Thrusters (16#/20#)
20 Toes-to-Bars
10 HSPU