Champlain Valley CrossFit – Fitness: Monday, October 13th, 2014
Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) “Death By” Squat Clean 65/45 Perform 1 Rep the first minute, 2 Reps the second minute, and so on until you can no longer complete the reps within the minute Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 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 – Sport: Saturday, October 11th, 2014
Class: 1) 3 Cycles – 5 minute AMRAP – 3 minute Rest: 3 Power Snatch 115/75 6 Pull-ups 9 Burpee Lateral Bar Hops Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Post this before but a great listen
Champlain Valley CrossFit – Competition: Saturday, October 11th, 2014
Pre Class: 1) Football Bar Bench Press Wide Grip: 6 x 65%, 6 @ 75%, 2×6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5a) 3 rounds AQAP: 10 Power Snatch 135/95 20 Handstand Push-ups Rest 5 minutes 5b) 3 rounds AQAP: 20 Pull-ups 20 Power Cleans 115/75 20 Calories Rowed…
Champlain Valley CrossFit – Fitness: Saturday, October 11th, 2014
Class: 1) 3 Cycles – 5 minute AMRAP – 3 minute Rest: 3 Pull-ups 6 Power Cleans 45/35 9 Burpee Lateral Bar Hops Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on a steady, smooth pace and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Post this before but a great listen
Champlain Valley CrossFit – Sport: Friday, October 10th, 2014
Class: 1) Back Squat: 6 @ 65%, 6 @ 65%, 2×6 @ 80% 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) 8 minute AMRAP: 5 Squat Clean Thrusters 95/65 10 Toes-to-bar Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to hit 75 or more unbroken. 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)
