Champlain Valley CrossFit – Sport: Tuesday, April 29th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Snatch: 1.1.1 Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Toes-to-bar 20 Thrusters 65/45 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Row: 10 x 250m Rest 60 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps,…
Champlain Valley CrossFit – Fitness: Tuesday, April 29th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Clean Pull: 1.1.1 Every 90 seconds for 8 sets Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Knees-up 20 Thrusters 45/35 Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Tuesday, April 29th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Clean Pull: 1.1.1 Every 90 seconds for 8 sets Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Knees-up 20 Thrusters 45/35 Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Fitness: Tuesday, April 29th, 2014
*New strength program starts Monday. Check it out HERE. Class: 1) Clean Pull: 1.1.1 Every 90 seconds for 8 sets Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Knees-up 20 Thrusters 45/35 Extra Work: 4) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…
Champlain Valley CrossFit – Competition: Monday, April 28th, 2014
*New strength program starts Monday. Check it out HERE. Pre Class: 1) 3-Stop Snatch Deadlift: 5 sets of 3 Rest 90-120 seconds between sets. Pause for 1-2 seconds below the knee, above the knee, at the high hang position, then come into full extension. Work as heavy as possible. 2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Focus for this should be positioning and speed, only go up in weight if the reps are dialed. Class: 3) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 4) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds…
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