Champlain Valley CrossFit – Fitness: Tuesday, March 31st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) 5 Deadlifts + 20 Double/Single-unders: Every 90 seconds for 14 sets Warm-up as needed. Start around 50% of your 1RM Deadlift. This is a lot of volume of Deadlifts, so build up very slowly, your first 5 sets are so should be light and comfortable, then start building the weight. 2) 7 minute AMRAP: 14 Kettlebell Swings 35/26 14 Abmat Sit-ups 14 Box Jump Overs 24/20 Extra Work: 3) Banded Pull Throughs: 4 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, March 31st, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Power Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 2) Power Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Clean. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 3) 7 minute AMRAP: 7 Power Snatch 95/65 14 Toes-to-bar 21 Box Jump Overs 24/20 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 8 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for…
Champlain Valley CrossFit – Competition: Monday, March 30th, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. Pre Class: 1) Low Hang Snatch: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them. 2) Low Hang Clean: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. WOD: 3) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 4) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 5) AQAP: 100 Burpee Pull-ups Extra Work: 6) Bar Muscle-ups: 10 minutes Practice Work on…
Champlain Valley CrossFit – Sport: Monday, March 30th, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 3) AQAP: 100 Burpee Pull-ups Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Monday, March 30th, 2015
* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Burpees 10 Ring Rows Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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