* THE OPEN IS JUST 7 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT.

WOD:

1) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Snatch + Hang Snatch + Snatch Balance: 5 sets

Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets.

4) Clean + Hang Clean + Front Squat + Jerk: 5  sets

Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets.

5) 9 minute AMRAP:

3 Power Snatch 155/105

6 Burpee Lateral Bar Hop

9 Chest-to-bar Pull-ups

If you’ve got a normal Chest-to-bar, work on getting that Butterfly, you’ll want it for the Open

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Single Leg Hip Thrust: 3 x 12/side

Rest 90 seconds between sets. Add load if able.

8) Row: 2 x 1200m

Rest 3 minutes between intervals. Row your 2K pace, no slower, no faster.

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

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