Champlain Valley CrossFit – Fitness: Saturday, March 2nd, 2019
WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Plate Overhead Walking Lunge 25/15 200 Heavy Rope Single-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.
Champlain Valley CrossFit – Competition: Saturday, March 2nd, 2019
WOD: 1) AQAP: 21-15-9 Overhead Squats 95/65 21-15-9 Shoulder-to-Overhead 95/65 Directly Into 21-15-9 Overhead Squats 155/105 50ft Handstand Walk Scale as needed. 2) 3 rounds AQAP: 21 Alternating Dumbbell Snatch 50/35 18 Thrusters 95/65 15 Chest-to-bar Pull-ups 12 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.
Champlain Valley CrossFit – Sport: Saturday, March 2nd, 2019
WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunge 45/25 100 Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.
Champlain Valley CrossFit – Fitness: Friday, March 1st, 2019
WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press. Try and load a little heavier than last week. If you weren’t able to perform all sets unbroken last week stick with the weights you used last week. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Row + 10-20 Plank Shoulder Taps Pick a Dumbbell that is heavy, but that you can maintain for all 7 sets. For the Plank Shoulder Taps focus on keeping your…
Champlain Valley CrossFit – Sport: Friday, March 1st, 2019
WOD: 1) Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Open 19.2” – 8 minute AMRAP: 25 Toes-to-bar 50 Double-unders 15 Squat Cleans 135/85 25 Toes-to-bar 50 Double-unders 13 Squat Cleans 185/115 If you get through this in 8 minutes then an additional 4 minutes is added to the clock. This continues for a total of 5 rounds of the 25/50/Squat Clean. The Squat Cleans go 11 @ 225/145, 9 @ 275/175, 7 @ 315/205. Earning up to 20 minutes worth of workout time. Extra Work: 4) Hip Thrust: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Muscle-up: 10 minutes Practice Work on…
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