Power Clean | WOD 2.21.18

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Touch and Go Power Clean

3 reps EMOM for 8 minutes

Feel free to build per set across these eight sets.

Exposure 7 of 8

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Four sets for quality:

8e Split Stance Romanian Deadlift @3111
20-30 second Handstand Hold
50 Double Unders

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Push Jerk | WOD 2.20.18

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Schedule Changes

The Open starts this week! This year we will be running the workouts during group classes on Friday with Friday Night Lights happening in place of Friday evening classes. Saturday we will run the workouts at 10am and 11am in place of regularly scheduled classes. More details to follow.
If you have yet to sign up, there is still time!


Push Jerk

2 – 2 – 2 – 2

Build per set to a top set of two for the day.

Exposure 7 of 8

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AMRAP in 10 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Rest 2 minutes

AMRAP in 3 minutes of:

Row for max calories

Post scores and Rx to comments.

Back Squat | WOD 2.19.18

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Back Squat

4 – 4 – 4

Build per set to a top set of four.

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AMRAP in 12 minutes of:

10 Toes to Bar
15 Box Jumps, 24/20″
20 Alternating Single-Arm Dumbbell Snatches, 55/35 lbs

Post rounds and Rx to comments.

Team WOD 2/17/18

In Teams of 2,

AMRAP12
60 Double Unders
40 Kettlebell Swings (53/35)
20 Front Squats (135/95)

-REST 3:00-

AMRAP12
30 Toes to Bar
20 Lateral Burpees
10 Power Cleans (135/95)

Snatch | WOD 2.16.18

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Join us for Yoga this Sunday at 12:30pm!


Touch and Go Power Snatch

5 – 3 – 3

Build per set.

If you are newer to the lift, perform these reps from the hang and/or set up each rep from a dead stop.

Exposure 6 of 8

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Five rounds for time of:

12 OHS, 95/65
12 CTB Pull-ups

Post time and Rx to comments.

Handstand Push-Up | WOD 2.15.18

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A1) Strict Handstand Push-Up

3 x 6-12 reps

A2) Weighted Sit-Up

3 x 10-12 reps

Perform this as a superset, resting about a minute between sets of HSPU and Weighted Sit-Ups.
For the Strict HSPU scale ROM up to two Abmats, perform box piked HSPU or push-ups. Load the weighted Sit-Ups with a plate or dumbbell on the chest.

Post reps and load to comments.

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Level 2
Three rounds for time of:

400m Run
20 Box Jumps, 24/20″
15 Burpees
10 Pistols

Level 1
Three rounds for time of:

400m Run
20 Squats
15 Box Jumps, 24/20″
10 Burpees

Weekly Recovery WOD

Mobilization

Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

10 internal/external rotation with band

12 face pulls (video start 3:03)

Glutes/hips/lower back strengthening: 3 round of

30s hold single leg glute bridge (each leg)

12 palof press

FIRE sequence: 3 rounds of:

12 jack knifes

30s hold/side side plank (do windmill if possible)

12 wood chops (6-10# ball or weight)

12 bird dogs

Hip stretch: crossed shins with forward fold (2min per leg: do not force position)

Clean | WOD 2.14.18

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Power Clean + Hang Power Clean + Front Squat

Perform one complex every 90 seconds for 8 sets.

Start light and build per set.

Exposure 6 of 8

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Four Sets for Quality:

100′ One Arm Overhead Carry
8-10 Tempo Ring Rows @3112 (3 sec down, 1 sec at bottom, 1 sec up, 2 sec hold at the top)
8-10 Strict Toes to Bar or Hanging Leg Raise

Push Press | WOD 2.13.18

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Push Press

3 – 2 – 1 – 1

Build per set to a heavy single for the day.

Exposure 6 of 8.

Post loads to comments

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Level 2

Four sets:
AMRAP in 2 minutes of:
6 Push Press, 135/95lbs
12 Ring Dips

Rest 2 minutes between sets.

Level 1

Four sets:
AMRAP in 2 minutes of:
6 Push Press, 95/65lbs
12 Push-ups

Rest 2 minutes between sets.

Post rounds and Rx to comments.

Back Squat | WOD 2.12.18

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Back Squat

3 x 6

Three sets of six repetitions at the same weight. Try to go heavier than the 8’s from last week.

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AMRAP in 15 minutes of:

30 Wall Ball Shots, 20/14 lbs
30 Pull-Ups
30 Kettlebell Swings, 24/16 kg

Post rounds + reps and Rx to comments.