Champlain Valley CrossFit – Fitness: Tuesday, March 24th, 2015
* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Every 90 seconds for 15 sets: 3 Deadlifts + 20 Single-unders Warm-up as needed. Start at around 60% of your 1RM Deadlift. Build as heavy as deemed fit. If you have Double-unders perform them instead of Single-unders. 2) AQAP: 30 Calories Rowed then 3 rounds of… 15 Thrusters 45/35 15 Bar Facing Burpees then… 30 Calories Rowed Extra Work: 3) Hollow Position: 8 x :20/:10 If this is too hard to hold for all 8 rounds, then switch the work and rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, March 23rd, 2015
* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 3 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit. 5) Back Squat: 5 reps Every 2 minutes fro 5 sets This should…
Champlain Valley CrossFit – Sport: Monday, March 23rd, 2015
* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes fro 5 sets This should be a continuation of Part 1, perform your first set of Back Squats at your last Front Squat load or heavier. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 53/35 9 Toes-to-bar Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) 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: Monday, March 23rd, 2015
* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes fro 5 sets This should be a continuation of Part 1, perform your first set of Back Squats at your last Front Squat load or heavier. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Abmat Sit-ups 12 Kettlebell Swings 35/26 9 Box Jump Overs 24/20 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, March 21st, 2015
* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor. All reps full Squat. Use straps if you need them have them. 2) 3-Position Clean + 1 Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor, followed by 1 Jerk. All reps full Squat. 3) AQAP: 60 Calories Rowed 40 Thrusters 95/65 50 Burpee Box Jump Overs 24/20 40 Thrusters 95/65 60 Calories Rowed Rest 5 minutes 4) AQAP: 50 Chest-to-bar Pull-ups Keep track of total time and attempts to complete. 5) Ring Rows: 4 sets of 8-10 Rest 90-120 seconds between sets. Feet on 20″ Box. Heavy as possible. 6) Good Morning: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy…
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