Champlain Valley CrossFit: Tuesday, October 16th, 2012
WOD: 1) Power Clean: 1-1-1-1-1-1-1 This should be 7 Heavy Singles. You should use this as an opportunity to find a current 1RM Power Clean. Work to keep all 7 singles within 80% of the days heaviest rep. Rest approximately 2 minutes between sets. 2) “Grace”- AQAP: 30 Clean and Jerks 135/95 This can be any type of Clean and any type of Shoulder-to-Overhead. This should be a fast workout, think sub 5 minutes so if scaling scale accordingly, but at the same time don’t shy away from using heavy weight, and if it takes 7 or 10 minutes you didn’t do anything wrong, you just got a different metabolic effect out of the workout. httpv://www.youtube.com/watch?v=7csyQZS3ZMs&feature=player_embedded WOD Demo, but with 185lbs…who’s getting on the board, anybody getting Dels time of 1:39 Extra Work: 3) Good Mornings: 3 x 15 Heavier than last time….
Champlain Valley CrossFit: Tuesday, October 2nd, 2012
WOD: 1) 3 Position Squat Snatch: 1-1-1-1-1 1 set consists of 1 Squat Snatch from the High Hang, 1 Squat Snatch from the Knee, and 1 Squat Snatch from the floor. Rest approximately 2 minutes between sets. Explanation of the 3 Positions 2) 5 minute AMRAP:Power Snatch 155/105 Immediately Into3) 5 minute AMRAP:10 Hand Release Push-ups30 Double-unders Immediately Into4) AQAP:800m Run Extra Work: 5) Muscle-up: 10 minute EMOTM This can be bar or ring, whichever you struggle with more. If you can’t do a Muscle-up work some facet of the Muscle-up6) Farmers Walk: 400m Go as heavy as possible and also wear a weight vest.For results post weight for each set of Snatches. For Met-con post total reps of Snatches part 2, Rounds plus Reps for part 3, and time to complete Run part 4, along with any scaling used. If you did Extra Work post…
Champlain Valley CrossFit: Monday, October 1st, 2012
WOD: 1) Hatch Cycle – Week 11 – Day 1:Back Squat: 1×5 @ 60%, 1×3 @ 70%, 1×2 @ 80%, 1×2 @ 90%, 1×1 @ 95%, 1×1 @ 103% Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75% Warm-up appropriately, then upon starting your working sets rest no more than 90 seconds between each set, including the transition from Back Squat to Front Squat. Part 2 of the series 2) 3 rounds for Max Reps: 40 seconds Kettlebell Swings 70/53 20 seconds Rest 40 seconds Kettlebell High-pulls 70/53 20 seconds Rest 40 seconds Kettlebell Taters 70/53 20 seconds Rest The Tater Extra Work: 3) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest 4) Barbell Turkish Get-up: 3 x 3 Go as heavy as possible on these, but not so heavy it takes…
Crossfit Kids 3
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Crossfit Kids 2
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