*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:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1c) 20:00 – 40:00 – Every 1:00 x 20 sets:

Station 1 – 8/side Half Kneeling Single Arm Landmine Press

Station 2 – 1-2 Rope Climbs 15ft

Station 3 – 1/side Turkish Get-up

Station 4 – 2-5 Wall Climbs

Station 5 – 10-15 D-Ball Over the Shoulder 70/50

The goal is to pick efforts that you can maintain for all 8 cycles. Have fun!

Extra Work:

2) Dumbbell Skull Crushers: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position over load.

3) Banded Curls: 100 Reps

Use a resistance that allows you to get through 40-50 reps to start.

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