Champlain Valley CrossFit: Tuesday, September 3rd, 2013
Sport
* Squat Program Here*
**Construction Update Here**
***Potluck Sign-up for Party Here***
WOD:
1) Hatch Program – Week 1/Day 1 – Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
Warm-up as needed. Rest no more than 90 seconds between sets. These should all be High Bar Back Squats.
2) Hatch Program – Week 1/Day 1 – Front Squat: 5 @ 60%, 3×5 @ 70%
Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.
3) 12 minute AMRAP:
30 Double-unders
15 Toes-to-bar
30 Double-unders
15 Handstand Push-ups
Extra Work:
4) Handstand Walk Practice: 5-10 minutes
Work on any facet of a Handstand Walk
5) Reverse Hyper: 4 x 12
Rest 90 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, etc. for all work completed.
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