* THE OPEN IS JUST 3 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) Snatch: 15 mintues EMOTM x 1 Rep

Warm-up as needed. Start at approximately 60-70% of your 1RM. Build as heavy as you like. The goal is to have as many lifts at 80% or higher as possible. All reps should be full Squat unless injury/mobility limit you.

2) Clean and Jerk: 12 mintues EMOTM x 1 Rep

Warm-up as needed. Start at approximately 60-70% of your 1RM. Build as heavy as you like. The goal is to have as many lifts at 80% or higher as possible. All reps should be full Squat and Split Jerk unless injury/mobility limit you.

3) 7 minute AMRAP:

7 Thrusters 75/53

7 Pull-ups

7 Burpees

Extra Work:

4) Good Morning: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Row: 10 x 250m

Rest 1 minute between intervals. Goal is fastest consistent pace.

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

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