Champlain Valley CrossFit – Sport: Monday, June 1st, 2015
WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last set of Front Squats. Build as heavy as deemed fit. 3) 5 rounds AQAP: 10 Power Cleans 95/65 10 Alternating Front Rack Lunges 95/65 10 Burpee Lateral Bar Hops Extra Work: 4) Band Pull-Aparts: 100 not for time Break into as many sets as needed. Focus on smooth clean motion and activation. 5) Double-Unders: 10 minutes Practice Goal should be to work towards 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, June 1st, 2015
WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last set of Front Squats. Build as heavy as deemed fit. 3) 5 rounds AQAP: 10 Deadlifts 115/75 10 Alternating Dumbbell Lunges 35/25 10 Burpee Lateral Bar Hops Extra Work: 4) Band Pull-Aparts: 100 not for time Break into as many sets as needed. Focus on smooth clean motion and activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, May 30th, 2015
WOD: 1) Snatch: Build to a Heavy Single Take 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Take 20 minutes to build to a heavy single. All reps full Squat and Split Jerk. 3) “Badger”- 3 rounds AQAP: 30 Squat Cleans 95/65 30 Pull-ups 800m Run 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, May 30th, 2015
WOD: 1) 3 rounds AQAP: 30 Squat Cleans 65/45 20 Pull-ups 800m Run Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, May 30th, 2015
WOD: 1) 3 rounds AQAP: 30 Goblet Squats 53/35 30 Ring Rows 800m Run 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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