WOD:

1) Hang Power Snatch: 12 sets EMOTM x 3 Reps

Warm-up as needed. Start at approximately 50% of your Power Snatch. Build up as heavy as you like.

2) Hang Power Clean: 12 sets EMOTM x 3 Reps

Warm-up as needed. Start at approximately 50% of your Power Clean. Build up as heavy as you like.

3) “Grace”- AQAP:

30 Clean and Jerks 135/95

Can by any style of Clean and Shoulder-to-Overhead

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

5) Row: 4 x 500m

Rest 1 minute between intervals. Goal is to row these at your 1K pace.

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

Post Results/Thoughts To Comments

The Open

Another Open season has come and gone. Some amazing things have happened, you’ve all pushed hard, showed yourselves things you didn’t think you could do, and found a different side of intensity that gave new meaning to the term FLOORED. I couldn’t be more proud of each and everyone of you, and I’m amazed at how our gym, Champlain Valley CrossFit, in little ole Vermont, continues to grow, flourish, and show the world that we are one of the best. I’m beyond impressed by everyones performances, and while only a select few make up the score, the most impressive thing for me to see is that our gym finished the Open ranked 6th in the world, the WORLD! There are some 10,000 affiliates and CVCF finished there against every one that entered the Open. In addition we took 1st in the North East knocking some of the long time favorites down in their placings. That is amazing, and it couldn’t have been done without each and every person at CVCF that makes the gym what is and enables all of our athletes to have the most amazing environment, community, and facility to train in. With almost 100 people signed up for the Open this year I can only hope we continue to see your participation grow. For now Open season is over, Regionals is coming, and it will come quick, mark your calendars for Memorial Day weekend, Dani, Mat, Trevor and Tyler will be competing as individuals, and if things shake out right we just may have a team as well.