Thursday Workout: Snatch, Row, Burpee

STRENGTH

In 10 Minutes, build to a challenging Snatch

*Can be power or full

WOD

Level 1

AMRAP 10:

  • Row x 200m
  • Hang Power Snatch x 15
  • Burpee x 10

Level 2

AMRAP 10:

  • Row x 250m
  • Power Snatch (75/55) x 15
  • Burpee x 10

EXTRA CREDIT

3-5 sets: Hollow body hold (modify as needed) x 30 seconds, scapular push-up x 9

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Wednesday Workout: Run, Pull-up, Push, and More

WOD

Level 1

Complete the following for time:

  • Run x 250m
  • Cindy x 3 Rounds
  • Run x 250m
  • Abmat Sit-up x 20
  • Dumbbell Push Press x 20
  • Abmat Sit-up x 20
  • Run x 250m
  • Cindy x 3 Rounds
  • Run x 250m

Level 2

Complete the following for time:

  • Run x 400m
  • Cindy x 5 Rounds
  • Run x 400m
  • Abmat Sit-up x 25
  • Dumbbell Push Press (50s/35s) x 25
  • Abmat Sit-up x 25
  • Run x 400m
  • Cindy x 5 Rounds
  • Run x 400m

Cindy = 5 pull-ups, 10 push-ups, 15 air squats

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Tuesday Workout: Cleans, Push Press, Short AMRAP

STRENGTH

Part 1: Every 2 Minutes for 5 sets: 3 Squat Cleans (Start between 70-80%, can drop and reset)

Part 2: Push Press, 5 sets of 3 reps (start around 80% and build as you’re able. Rest 1-2 minutes between sets)

WOD

Level 1

AMRAP 6:

  • Box Jump Step Down x 10
  • Russian Kettlebell Swing AHAP x 15

Level 2

AMRAP 6:

  • Double Under x 30
  • Kettlebell Swing (70/53) x 15
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Monday Workout: Overhead Squat, 3 Rounds

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STRENGTH

Overhead Squat, 4 sets of 5 reps at 31X1 Tempo

*Tempo is 3 seconds down, 1 second pause, come up quickly, and take a second at the top before the next rep.  Scale to tempo front squat if necessary, and add in a 1 minute overhead barbell hold after each set.

WOD

Level 1

3 Rounds for Time of:

  • Wall Ball x 20
  • Hang Power Clean x 15
  • Burpee x 10

Level 2

3 Rounds for Time of:

  • Wall Ball (20/14) x 30
  • Hang Power Clean (115/85) x 20
  • Burpee over the bar x 15
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Saturday Team WOD 030417

SATURDAY TEAM WOD

In teams of 2
AMRAP 7:

  • Wall Ball x 40
  • Deadlift (135/95) x 40

-Rest 3 Minutes-

AMRAP 7:

  • Hang Power Clean (135/95) x 30
  • Handstand Push Up x 30

-Rest 3 Minutes-

AMRAP 7:

  • Power Snatch (135/95) x 20
  • Lateral Burpee x 20

Friday Workout: Open WOD 17.2

WOD

Level 1

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50-ft. weighted walking lunge with dumbbells in front rack
  • 16 hanging knee raises (or v-ups or some other variation)
  • 8 dumbbell power cleans

Then, 2 rounds of:

  • 50-ft. weighted walking lunge with dumbbells in front rack
  • 16 pull-ups (or ring rows or some pull-up sub)
  • 8 dumbbell power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 35# db’s and women use 20# db’s.

If doing lunges in place during class – substitute 16 total lunges

Level 2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50-ft. weighted walking lunge with dumbbells in front rack
  • 16 toes-to-bars
  • 8 dumbbell power cleans

Then, 2 rounds of:

  • 50-ft. weighted walking lunge with dumbbells in front rack
  • 16 bar muscle-ups
  • 8 dumbbell power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50# db’s and women use 35# db’s

If doing lunges in place during class – substitute 16 total lunges (8/side)

For a more detailed description, visit the CrossFit Games website here: https://games.crossfit.com/workouts/open/2017/17.2

Thursday Workout: Front Squat, 3 Rounds, or Optional Active Recovery

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STRENGTH

Front Squat, 1 Rep OTM for 10 Minutes (all at or around 80%)

WOD

Level 1

3 Sets:

  • Russian Kettlebell Swing (53/35) x 20
  • Box Step Up x 15
  • Push Press x 10

Level 2

3 Sets:

  • Kettlebell Swing (53/35) x 25
  • Box Jump Step Down (24/20) x 20
  • Shoulder to Overhead (115/85) x 15

Optional Active Recovery

2 Sets at Light/Moderate Pace:

  • Row x 2 Minutes
  • Jog x 2 Minutes (estimate if you don’t have a watch)
  • Jump Rope Singles x 2 Minutes
  • Light Turkish Get-up x 2 Minutes
  • Rest 2 Minutes
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Wednesday Workout: Row/Run, Burpee, Snatch

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WOD

Level 1

3 Sets:

  • Row x 500m
  • Burpee x 15
  • Hang Power Snatch x 12
  • Rest 3 Minutes

*Record Total Time (including rest intervals). If running, do 400m course.

Level 2

3 Sets:

  • Row x 750m
  • Burpee x 20
  • Power Snatch (95/65) x 15
  • Rest 3 Minutes

*Record Total Time (including rest intervals). If running, do 600m course.

EXTRA CREDIT (on your own)

3-5 Sets:  30 Seconds Double Unders or Double Under Work, 5-10 Strict Handstand Push-ups (Sub strict press or l-seated dumbbell press)

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Tuesday Workout: Power Clean, T2B, Row, Clean

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STRENGTH

Power Clean, 2 Reps Every 90 Seconds for 7 Sets

*Can drop and reset. Start at or around 70% and build as you are able.

WOD

Level 1

AMRAP 9:

  • Row x 15 Cals
  • V-Up x 12
  • Dumbbell Hang Squat Clean x 9

Level 2

AMRAP 9:

  • Row x 21 Cals
  • Toe to Bar x 15
  • Squat Clean (135/95) x 9

*Squat cleans should be at a weight where you can do small touch and go sets or quick singles.

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Monday Workout: Overhead Squat, Wall Ball, Pull-up, DU

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STRENGTH

Overhead Squat, 5 sets of 3 reps at 31X1 Tempo

*Tempo is 3 seconds down, 1 second pause, come up quickly, and take a second at the top before the next rep.  Scale to tempo front squat if necessary, and add in a 1 minute overhead barbell hold after each set.

WOD

Level 1

4 Rounds for Time of:

  • Wall Ball to 9′ x 15
  • Ring Row x 10
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

5 Rounds for Time of:

  • Wall Ball (20/14) x 15
  • Pull-up x 10 (Open Rx: Chest to Bar)
  • Double Under x 30
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members