Champlain Valley CrossFit – Competition: Wednesday, October 8th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Front Squat w/Chains – 120lbs: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. There should be 60lbs of chain on each side. 2) Front Rack Holds: 3 sets of 30 seconds Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. 3) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 4) 20 minutes EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20 Pick reps you can maintain over the course of all 10 sets. No more than 10 Burpees Over the Box, keep the Burpees to about 20 seconds of work, the focus should be on fast reps. 5) Strict…
Champlain Valley CrossFit – Sport: Wednesday, October 8th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Push Press + Push Jerk + Split Jerk: 1 Complex Every 90 seconds for 12 sets Start around 60-70% of your 1RM Push Press, or a moderately heavy Push Press if you don’t know your max. Build up as heavy as deemed fit. 2) 3 rounds AQAP: 20 Alternating 1 Arm Dumbbell Snatch 50/35 20 Push-ups 20 Box Jumps 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Row: 20 rounds of :30 ON/:30 OFF Row on the wattage setting your goal should be to maintain a work wattage and then 50% of that wattage during the active rest or “off.” For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments I’m a little behind here, but a…
Champlain Valley CrossFit – Fitness: Wednesday, October 8th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Push Press + Push Jerk + Split Jerk: 1 Complex Every 90 seconds for 12 sets Start around 60-70% of your 1RM Push Press, or a moderately heavy Push Press if you don’t know your max. Build up as heavy as deemed fit. 2) 3 rounds AQAP: 20 Alternating 1 Arm Dumbbell Snatch 25/15 20 Push-ups 20 Box Jumps 24/20 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments I’m a little behind here, but a big congratulations to Pete and Liz on the birth of there little boy Mason.
Champlain Valley CrossFit – Competition: Tuesday, October 7th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Pre Class: 1) Football Bar Bench Press Wide: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Push-ups: 3 sets of 15 Rest 90-120 seconds between sets. Add load if able. Class: 4) Power Snatch: 1 reps EMOTM x 12 minutes Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit. 6) 9 minute AMRAP: 3…
Champlain Valley CrossFit – Sport: Tuesday, October 7th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Power Snatch: 1 reps EMOTM x 12 minutes Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit. 3) 9 minute AMRAP: 3 Deadlifts 115/75 3 Hang Power Cleans 115/75 3 Push Press 115/75 30 Double-unders Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice Only work as high as you can rebound. Focus is on speed. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…
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