Champlain Valley CrossFit – Sport: Tuesday, November 11th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Snatch: 1.1 reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week. 2) Clean: 1.1 reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week. 3) 10 minute AMRAP: 10 Pull-ups 15 Power Cleans 95/65 50 Double-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Farmers Carry: 6 x 50ft Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…
Champlain Valley CrossFit – Fitness: Tuesday, November 11th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Hang Power Clean: 3 reps Every 90 seconds for 10 sets Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps. 2) Power Clean: 2 T+G Reps Every 90 seconds for 10 sets Warm-up as needed. Start at a moderate weight. Build as heavy as possible. No dropping the bar between reps. 3) 10 minute AMRAP: 10 Ring Rows 15 Kettlebell Deadlifts 70/53 50 Single-unders Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 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: Monday, November 10th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) 20 minute EMOTM: Odd, GHD Sit-ups, Even, Pistol Squats Pick a rep range you can maintain. No more than 10 reps per movement per round. 2) Deficit Snatch Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week. 3) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week. WOD: 4) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front…
Champlain Valley CrossFit – Sport: Monday, November 10th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 20 Wall Balls 20/14 20 Alternating 1 Arm Dumbbell Snatch 50/35 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. 5) Reverse Hyper: 3 sets of 20 Rest 90 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 – Fitness: Monday, November 10th, 2014
* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 3) 4 rounds AQAP: 20 Wall Balls 14/8 20 Alternating 1 Arm Dumbbell Snatch 35/25 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
