Author: Jade

* THE OPEN IS JUST 2 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Jerk: 3-3-3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. These should all be Split Jerks. Build as heavy as you feel comfortable. 2) 10 minute AMRAP: 5 Power Snatch 115/75 10 Handstand Push-ups 20 Double-unders Sub for HSPU is Stink Bugs or Dumbbell Strict Press 3) Box Jumps: 3 x 20 @ 24/20 Rest 90…

* THE OPEN IS JUST 3 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Snatch: 15 mintues EMOTM x 1 Rep Warm-up as needed. Start at approximately 60-70% of your 1RM. Build as heavy as you like. The goal is to have as many lifts at 80% or higher as possible. All reps should be full Squat unless injury/mobility limit you. 2) Clean and Jerk: 12 mintues EMOTM x 1…

* THE OPEN IS JUST 4 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Jump Over the Box 24/20 Pick a rep count you can maintain for both movement. Sub for Muscle-ups is Ring Dips. Box Jumps should be about a 20 second effort. Find whichever way is most efficient for you. 2) Back Squat: 8 @ 65%, 8 @ 70%,…