Champlain Valley CrossFit – Fitness: Wednesday, February 11th, 2015
* The Open Is Coming HERE WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Dumbbell Floor Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 90 Wall Balls 14/8 60 Shoulder-to-Overhead 65/45 30 Burpee Lateral Bar Hops Extra Work: 4) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Tuesday, February 10th, 2015
* The Open Is Coming HERE Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Hang Clean Mid-Thigh: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. No dropping the bar between reps. WOD: 3) Clean High-Pull: 4 sets of 3 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) Snatch Balance: 4 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 5) 15-12-9-6-3 – AQAP Hang Power Cleans 185/123 Strict Handstand Push-ups Extra Work: 6) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Football Bar Mid-Grip Floor Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible….
Champlain Valley CrossFit – Fitness: Tuesday, February 10th, 2015
* The Open Is Coming HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Good Morning: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP: 10 Kettlebell High-Pulls 35/26 10 Push-ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for this movement should be on position and stretch not loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Tuesday, February 10th, 2015
* The Open Is Coming HERE WOD: 1) Snatch: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. 2) Clean and Jerk: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 15-12-9-6-3 – AQAP Hang Power Cleans 115/73 Push-ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for this movement should be on position and stretch not loading. 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 – Fitness: Monday, February 9th, 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) 21-15-9 – AQAP: Thrusters 45/35 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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