Champlain Valley CrossFit – Sport: Wednesday, April 20th, 2016
WOD: 1) Push Press: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 15 Kettlebell Swings 53/35 12 Knees-to-armpits 9 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Assault Bike: 10 x :20 Max Effort/1:40 Easy Your easy wattage should be kept at wattage=bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, April 20th, 2016
WOD: 1) 1 Push Press + 2 Push Jerk + 3 Split Jerk: Build to a Heavy Complex Warm-up as needed. Start around 60% of your 1RM Push Press. Build to a max for the day. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs…
Champlain Valley CrossFit – Fitness: Wednesday, April 20th, 2016
WOD: 1) Push Press: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 15 Kettlebell Swings 35/26 12 Abmat Sit-ups 9 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, April 19th, 2016
WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets This is a continuation for your Snatches. Start at 60% of your 1RM. Build as heavy as deemed fit. 3) 21-15-9 – AQAP: Power Snatch 65/45 Pull-ups Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Load as heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=xmPSrcxHgRU
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