Champlain Valley CrossFit: Monday, February 24th, 2014
* 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) Front Squat: 2-2-2-2-2 Warm-up as needed. Rest 90-120 seconds between sets. Each set as heavy as possible. 2) Back Rack Bulgarian Split Squats: 3 x 8/side Rest 90 seconds between sets. Each set as heavy as possible. 3) 8 minute AMRAP: 10 Clean and Jerks 135/95 10 Toes-to-bar Extra Work: 4) Muscle-ups: 10 minutes EMOTM…
Champlain Valley CrossFit – Competitors: Saturday, February 22nd, 2014
* THE OPEN IS JUST 6 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) 2 Snatch Push Press + 2 Overhead Squats: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. Pause for 1 second just off the floor, just below the knee, just above…
Champlain Valley CrossFit: Saturday, February 22nd, 2014
* THE OPEN IS JUST 6 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: 1a) 8 minute AMRAP: 5 Muscle-ups 20 Hang Power Cleans 115/75 40 Double-unders Rest 3 minutes 1b) 8 minute AMRAP: 5 Deadlifts 275/1185 20 Wall Balls 20/14 40 Double-unders Rest 3 minutes 1c) 4 minute AMRAP: Max Burpee-to-target Substitution for Muscle-ups is 2x in Push-ups, sub for Double-unders is 60 Single-unders. Extra Work: 2) Butterfly Pull-ups:…
Champlain Valley CrossFit: Friday, February 21st, 2014
* THE OPEN IS JUST 7 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 + Hang Snatch + Snatch Balance: 5 sets Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets. 2) Clean + Hang Clean + Front Squat + Jerk: 5 sets Warm-up as needed. Build to a…
Champlain Valley CrossFit – Competitors: Friday, February 21st, 2014
* THE OPEN IS JUST 7 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) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch + Hang Snatch + Snatch Balance: 5 sets Warm-up as needed….
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