Intro Class
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zach action

“ZStar”

Working in teams of 2 or 3, OPWAAT, :

  • 2013m Row
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 7 High Five Synchro Burpees
  • 29 Power Snatches (135/195)
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 2013m Row



Andy Vups in bushes

*Scheduling Note*

Next Monday (5/29), there will be ONE class at 1000. Join us for a fun hero workout!

Strength

1A) Strict Press

  • 3 x 8-10 @ 20X1

1B) Band Pull Apart

  • 3 x 15

Conditioning

For Time:

  • 5 Wall Walks
  • 10 Toes to Bar
  • 10 Double Kettlebell Deadlifts (70/53)
  • 5 Wall Walks
  • 12 Toes to Bar
  • 12 Double Kettlebell Deadlifts
  • 5 Wall Walks
  • 14 Toes to Bar
  • 14 Double Kettlebell Deadlifts
  • 5 Wall Walks
  • 16 Toes to Bar
  • 16 Double Kettlebell Deadlifts

15:00 Time Cap



Cori Hangin out

*Scheduling Note*

Next Monday (5/29), there will be ONE class at 1000. Join us for a fun hero workout!

Strength

Deadlift

  • 3 x 12-14 @ 30X1

Conditioning

4 rounds

  • 3 minutes to run 400m
  • Max wall ball in time remaining

Rest 2 minutes

Moderate effort on run to maximize wall ball. Aim for a single unbroken set.



Evan running

*Scheduling Note*

Next Monday (5/29), there will be ONE class at 1000. Join us for a fun hero workout!

Strength

In 15:00, build to a heavy of the following complex:

  • Snatch Deadlift + Snatch Pull from above the knee + Hang Power Snatch

Conditioning

For time, 21-15-9 reps of:

  • Alternating Dumbbell Snatch (80/55)
  • Ring Dips

Fitness:

For time, 21-15-9 reps of:

  • Alternating Dumbbell Snatch
  • Hand-Release Push Ups



kara and baby katrin mcdermottdottir

*Scheduling Note*

Next Monday (5/29), there will be ONE class at 1000. Join us for a fun hero workout!

Strength

4 Sets:

  • 2-4 Wall Facing Handstand Push Ups @ 2111
  • 2-4 Muscle Up Turnover Drill

4 Sets:

  • 3-5 False Grip Ring Pull Ups @ 2115
  • 10-12 Strict Dips on Boxes

Conditioning

For Time:

  • 800m Run
  • 30 Abmat Sit Ups
  • 200m Double Kettlebell Front Rack Carry
  • 30 Abmat Sit Ups
  • 800m Run



Kevin butterfly

*Scheduling Note*

Next Monday (5/29), there will be ONE class at 1000. Join us for a fun hero workout!

Strength

Back Squat

Performance:

  • Establish a 10 rep max.

The first rep will be performed with a 10 second descent and a 10 second pause in the bottom. There is no tempo restriction for the rest of the reps.

  • 2 x 10 @ 10 rep max weight just established.

There is no tempo restriction for these reps.

Fitness:

  • 3 x 8-10

The first rep will be performed with a 10 second descent and a 10 second pause in the bottom. There is a 30X1 tempo for the rest of the reps.

Conditioning

For Time:

  • 25/30 Calorie Assault Bike
  • 20 Burpee Box Jump Overs
  • 10 Power Cleans (185/125)



zach jumping over photographer

0730 Roger’s 50th Birthday 50k Row Begins

0845 Weightlifting

1000 CrossFit

Working in teams of four, for time:

  • 400m Farmers Carry (70/53, two bells, EMOM 5 Burpees for everyone)
  • 75 In-Unison KB Swings (70/53) – 2 people working, 2 people resting
  • 75 In-Unison Goblet Squats (70/53) – 2 people working, 2 people resting
  • 75 in-Unison Jumping Lunges, synced at full extension at top
  • 400m run (together)



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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