*Coaching Changes…Betsy’s Last Wednesday Coaching HERE

**Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

Session A:

1) 0:00 – 20:00 – Every 1:00 x 20 sets:

Sets 1-5 – 2 Power Snatch @ 60-70%

Sets 6-10 – 1 Power Snatch @ 75%>

Sets 11-20 – 1 Snatch @ 75%>

Build as heavy as deemed fit. No more than 1 miss. For the Power Snatch doubles drop and reset between reps.

 2) AQAP:

10-8-6-4-2 Unbroken Squat Snatches @ 135/95, 155/105, 175/125, 205/145, 225/155

1 Handstand Walk Trip Up Ramp, Down Stairs, and Reverse Back

This is for time, but with a focus on barbell cycling and Handstand Walking under fatigue. Approach appropriately. Scale loading as needed so you can actually perform the Snatches Touch-and-Go.

3) 4 sets of Quality:

5 Strict Ring Muscle-ups

5 Farmers Handle Deadlift + 50ft Farmers Carry

Scale as needed. Build loading as deemed fit each round on the Deadlift + Carry. Rest as needed.

Session B:

1) 3 sets of 5:00 ON/2:00 OFF – AMRAP:

10/side Single Arm Kettlebell Snatch 70/53

20 Toes-to-bar

30 Wall Balls 20/14

When you re-start each round, pick-up where you left off to get balanced volume on the movements.

2) Stall Bar L-Sit Hold + Flutter Kicks: 3 x 10-20 Reps/side

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

The forgotten art of Squatting HERE