* 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) “Bergeron Beep Test”- EMOTM:

7 Thrusters 75/53

7 Pull-ups

7 Burpees

This workout ends when you can no longer finish the prescribed round in the minute.

4) Good Morning: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Hip Thrust: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete.

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

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