Champlain Valley CrossFit – Sport: Saturday, February 21st, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 14 minute AMRAP: 60 Calorie Row 50 Knees-up 40 Wall Balls 20/14 30 Power Cleans 95/65 20 Chest-to-bar Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Strict Pull-up: 4 sets of 6-10 reps 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 – Fitness: Saturday, February 21st, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 14 minute AMRAP: 60 Calorie Row 50 Abmat Sit-ups 40 Wall Balls 14/8 30 Kettlebell Swings 35/26 20 Ring Rows Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. 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: Friday, February 20th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 3 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull (Deficit): 3 sets of 3 @ 95% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 3 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 5) 4 rounds AQAP: 10 Power Snatch 135/95 10 Strict Handstand Push-ups Then… 100 Double-unders Extra Work: 6) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Friday, February 20th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Back Rack Split Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other. 2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance. 3) 10 minute AMRAP: 10 Deadlifts 95/65 10 Push-ups Extra Work: 4) Banded Pull Throughs: 3 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: Friday, February 20th, 2015
* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Power Snatch: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Power Clean + Push Jerk: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) 5 rounds AQAP: 10 Power Snatch 95/65 10 Kipping Handstand Push-ups Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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