Champlain Valley CrossFit – Competition: Tuesday, May 27th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Pre Class: 1) Hang Muscle Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them. 2) Snatch Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Focus should be on catching the bar as deep in the hole as possible. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at 60% of your 1RM, build as heavy as deemed fit. Class: 4) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that…
Champlain Valley CrossFit – Sport: Tuesday, May 27th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that is added to every set today, and every day that you Back Squat through this cycle. 2) Box Step-ups: 3 x 8/side @ 20″ Warm-up as needed. Rest 90 seconds between sets. Build as heavy as possible. 3) 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, otherwise practice, work on some facet of the movement. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as…
Champlain Valley CrossFit – Fitness: Tuesday, May 27th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that is added to every set today, and every day that you Back Squat through this cycle. 2) Box Step-ups: 3 x 8/side @ 20″ Warm-up as needed. Rest 90 seconds between sets. Build as heavy as possible. 3) 5 rounds AQAP: 12 Deadlifts 75/53 9 Hang Power Cleans 75/53 6 Shoulder-to-Overhead 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: Monday, May 26th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Monday, May 26th, 2014
* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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