Design your work space
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Toy car of the dream
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Time for some drinks
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Champlain Valley CrossFit – Competition: Tuesday, January 26th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Assault Bike Even – 5 Muscle-ups + 5 Deadlifts 315/205 Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count. WOD: 2) Snatch: 5 sets of 3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between reps. No more than 10 seconds between lifts. 3) Snatch High Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need them/have them. 4) 10 minute AMRAP: 10 Power Snatch 75/55 10 Toes-to-bar 10 Burpees Lateral Bar Hops Extra Work: 5) 4 rounds AQAP: 9 Strict HSPU 15…
