Champlain Valley CrossFit – Sport: Saturday, May 17th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) 20 minute AMRAP: 200m Run 20 Shoulder-to-Overhead 95/65 20 Pull-ups 20 Front Squats 95/65 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, May 17th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) 20 minute AMRAP: 200m Run 20 Shoulder-to-Overhead 65/45 10 Pull-ups 20 Front Squats 65/45 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, May 16th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Push to failure, focus on staying tight. 2) 20 minutes EMOTM: Odd, Strict HSPU, Even Rebounding Box Jumps 24/20 Warm-up as needed. Work up to 10 reps on the minute. If you can maintain 10 Strict HSPU work to a deficit. Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) 10 minute AMRAP: 5 Squat Cleans 185/123 15 Toes-to-bar 45…
Champlain Valley CrossFit – Sport: Friday, May 16th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Squat Cleans 135/95 15 Toes-to-bar 45 Double-unders Extra Work: 4) Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, if not work on some facet of them. 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: Friday, May 16th, 2014
* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Hang Squat Cleans 95/65 15 Knees-up 45 Single-unders Extra Work: 4) Bird Dog: 3 rounds :30 Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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