Author: Jade

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Jerk Balance: 3 sets of 3 Rest 90-120 seconds between sets. Use this as warm-up and technique work. 2) Push Press: 4 sets of 2 Rest 2-3 minutes between sets. Work a little heavier than last week. 3) Every 1:00 x 10 sets: 1 Push Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. No misses. 4) 5 sets of: 3 Bench Press 5 Strict Ring Dips 5-10 Kipping Ring Dips 10 Supinated Strict Chest-to-bar Pull-ups Rest 3 minutes between sets. Perform your Bench Press @ 70% or heavier. Gymnastics movements should all be done unbroken, add assistance as needed. Ideally if you can perform the Strict Ring Dips weighted, perform them weighted,…

*Coaching Changes…Betsy’s Last Wednesday Coaching HERE **Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: Session A: 1) 0:00 – 20:00 – Every 1:00 x 20 sets: Sets 1-5 – 2 Power Snatch @ 60-70% Sets 6-10 – 1 Power Snatch @ 75%> Sets 11-20 – 1 Snatch @ 75%> Build as heavy as deemed fit. No more than 1 miss. For the Power Snatch doubles drop and reset between reps.  2) AQAP: 10-8-6-4-2 Unbroken Squat Snatches @ 135/95, 155/105, 175/125, 205/145, 225/155 1 Handstand Walk Trip Up Ramp, Down Stairs, and Reverse Back This is for time, but with a focus on barbell cycling and Handstand Walking under fatigue. Approach appropriately. Scale loading as needed so you can actually perform the Snatches Touch-and-Go. 3) 4 sets of Quality: 5 Strict Ring Muscle-ups 5 Farmers Handle…