Champlain Valley CrossFit – Competition: Monday, June 8th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Halting Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. 2) Halting Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 4) Back Squat: 5 reps Every 2:00 for 5 sets Start at…
Champlain Valley CrossFit – Sport: Monday, June 8th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be heavier than last week. 3) AQAP: 21-15-9 Deadlifts 155/105 42-30-18 Abmat Sit-ups 63-45-27 Air Squats Extra Work: 4) Band Pull-Aparts: 100 not for time Focus on positioning and activation. Break into as many sets as needed. 5) Double-unders: 10 minutes Practice Goal should be to build to a 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Monday, June 8th, 2015
* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be heavier than last week. 3) AQAP: 21-15-9 Deadlifts 95/65 42-30-18 Abmat Sit-ups 63-45-27 Air Squats Extra Work: 4) Band Pull-Aparts: 100 not for time Focus on positioning and activation. Break into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, June 6th, 2015
* Going to the Games and T-Shirts HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Pull-ups 10 Thrusters 95/65 Extra Work: 2) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, June 6th, 2015
* Going to the Games and T-Shirts HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Ring Rows 10 Thrusters 65/45 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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