Champlain Valley CrossFit – Sport: Tuesday, February 24th, 2015
* Mat Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening. ** The Open Is Coming HERE WOD: 1) Snatch: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 21-15-9 – AQAP: Push-ups Wall Balls 20/14 Toes-to-bar Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for the movement should be positioning and stretch over weight. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Monday, February 23rd, 2015
* The Open Is Coming HERE Pre Class: 1) Snatch: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop the bar and reset between reps. 2) Clean and Jerk: 3 sets of 2 @ 70%, 1 @ 75%, 2 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop the bar and reset between reps. WOD: 3) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 4) 10 minute AMRAP: 5 Thrusters 135/95 10 Chest-to-bar Pull-ups 20 Double-unders Extra Work: 5) Ring Rows: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Add as load able. Keep it…
Champlain Valley CrossFit – Sport: Monday, February 23rd, 2015
* The Open Is Coming HERE WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 5 Thrusters 95/65 10 Pull-ups 20 Double-unders Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. 4) GHD Sit-ups: 3 sets of 15-30 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
Champlain Valley CrossFit – Fitness: Monday, February 23rd, 2015
* The Open Is Coming HERE WOD: 1) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Bulgarian Split Squats: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 10 minute AMRAP: 5 Thrusters 65/45 10 Ring Rows 30 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Saturday, February 21st, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 82%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles. 2) Clean and Jerk: 1 @ 80%, 1 @ 82%, 1 @ 84%, 2 sets of 1 @ 87%, 1 @ 82%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop and reset between the doubles. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 4) “Open 14.4” – 14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wall Balls 20/14 (9ft Target for Women) 30 Power Cleans…
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