Champlain Valley CrossFit – Competition: Monday, September 29th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM *** This is you first de-load week, treat it as such. Don’t add extra stuff in, if you been following this programming it is a lot, you’re body can probably use a break, do what is programmed, no more. 1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 400m Run 21 Toes-to-bar 12 Power Cleans 155/105 Post Class: 4) Good Morning: 4 sets of 6 Rest 90 seconds between sets. Heavier than last week. 5) Sled Drag: 6 x 50m Rest 60 seconds between sets….
Champlain Valley CrossFit – Sport: Monday, September 29th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM 1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 400m Run 21 Toes-to-bar 12 Power Cleans 115/75 Extra Work: 4) Reverse Hyper: 4 sets of 15 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 – Monday, September 29th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be heavier than last week. 2) Front Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be heavier than last week. 3) 3 rounds AQAP: 400m Run 21 Abmat Sit-ups 12 Power Cleans 75/53 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 – Competition: Saturday, September 27th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 10 x 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit. 4) 4 +/- Power Cleans and 4 +/- Push Jerks: 1 Complex Every 3 minutes for…
Champlain Valley CrossFit – Fitness: Saturday, September 27th, 2014
* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 3 rounds AQAP: 800m Run 30 Push-ups 25 Ring Rows 20 Kettlebell Swings 35/26 Extra Work: 2) 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 To Comments Strongly encourage you all to spend the few bucks and watch this movie. Important for some of you to remember is that just because you’re thin and lean doesn’t mean you’re healthy.
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