* THE OPEN IS JUST 6 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) 2 Snatch Push Press + 2 Overhead Squats: 5 sets

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

2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. Pause for 1 second just off the floor, just below the knee, just above the knee, then perform a Clean Pull from that position. That is 1 rep. Use straps if you have them.

3) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Movement of Choice

Toes-to-bar, no more than 10 reps…don’t tear your hands. Movement of Choice can be anything you’d like to work on.

4a) 3 rounds AQAP:

5 Muscle-ups

20 Hang Power Cleans 115/75

40 Double-unders

Rest 5 minutes

4b) 3 rounds AQAP:

5 Shoulder-to-Overhead 205/135

20 Wall Balls 20/14

40 Double-unders

Rest 5 minutes

4c) AQAP:

50 Burpee-to-target

Substitution for Muscle-ups is 2x in Push-ups, sub for Double-unders is 60 Single-unders.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Single Leg KB Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Catch a quick shot of Dani at 3:18