Champlain Valley CrossFit – Fitness: Tuesday, April 4th, 2017
Move
*Thursday’s Programming Is A Changing HERE
**Parking Issues HERE
***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.
Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)
Sunday – Open Gym from 7:00-8:30 AM
WOD:
1) 21 minute EMOTM:
Station 1 – 2 Sumo Deadlifts @ 60-70% + Purple Bands
Station 2 – 5 Hurdle Jumps
Station 3 – 10-20 Calorie Row
For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent.
2) AQAP:
50 Alternating Single Arm Dumbbell Snatch 35/25
50 Knees-up
50 Wall Balls 14/8
Extra Work:
3) Hollow Hold: 8 x :20 ON/:10 OFF
Scale time as needed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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