Champlain Valley CrossFit – Competition: Monday, March 21st, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) 3-Position Clean: Establish a Max Load Warm-up as needed. Rest as needed. All reps full Squat. Order is Floor, Below the Knee Hang, Above the Knee Hang. Don’t spend more than 20 minutes on this. 2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds. WOD: 3) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @…
Champlain Valley CrossFit – Sport: Monday, March 21st, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 5 @ 65-75% 2×5 @ 70-80% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and…
Champlain Valley CrossFit – Fitness: Monday, March 21st, 2016
* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza. ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-70% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 5 @ 65-75% 2×5 @ 70-80% This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges…
Champlain Valley CrossFit – Fitness: Saturday, March 19th, 2016
WOD: 1) 20 minute AMRAP: 10 Thrusters 75/55 20 Abmat Sit-ups 40 Single-unders Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, March 19th, 2016
WOD: 1) 20 minute AMRAP: 5 Thrusters 115/75 10 Hang Power Cleans 115/75 20 Abmat Sit-ups 40 Double-unders Extra Work: 2) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
