Champlain Valley CrossFit – Sport: Wednesday, February 14th, 2018
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 50/35 + 20 Box Jump Overs 24/20 Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 50/35 Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Wednesday, February 14th, 2018
WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 35/25 + 20 Box Jump Overs 24/20 Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 35/25 Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Tuesday, February 13th, 2018
WOD: 1) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between reps 1 and 2. 2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatches Continue to build loading from complex 1. Reset on the floor between all reps. 3a) 5 minute AMRAP: 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 115/75 Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 115/75 Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output. Extra Work: 4) Double Kettlebell Snatch: 4 sets of 10 Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Tuesday, February 13th, 2018
WOD: 1) Every 1:30 x 7 sets: 10 Bench Ski Jumpers + 30 second Bench Hip Thrust Hold Bench Ski Jumpers…hands on the front of the Bench, jump back and forth over the bench, 5 reps each direction. Hip Thrust hold is no loading, focus on maintain a neutral spine and Glutes active. 2) Every 1:30 x 7 sets: 50ft Double Kettlebell Farmers Carry + 30 second Double Kettlebell Front Rack Hold Use the same loading for both pieces and perform as a complex without putting the Kettlebells down. 3a) 5 minute AMRAP: 15 Wall Balls 14/8 10 Knees-up 5 Sumo Deadlift High-pulls 75/55 Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 14/8 10 Knees-up 5 Sumo Deadlift High-pulls 75/55 Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output. Extra Work:…
Champlain Valley CrossFit – Competition: Tuesday, February 13th, 2018
WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 5-8 Double Kettlebell Snatch Minutes 7-9 – 50ft/side Single Arm Dumbbell Front Rack Carry Pick weights/output that you can maintain for both cycles through. 2) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between reps 1 and 2. 3) Every 1:30 x 7 sets: Snatch Pull + 2 Snatches Continue to build loading from complex 1. Reset on the floor between all reps. 4) 4 sets of: 3 rounds of 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 155/105 Rest 5 minutes between sets. This is a pacing piece. The goal here…
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