Champlain Valley CrossFit – Sport: Tuesday, October 3rd, 2017
WOD: 1) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position. 2) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. Halt is the same drill. 3) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. Halt is the same drill. 4) AQAP: 50 Wall Balls 20/14 50 Alternating Dumbbell Snatch 50/35 50 Wall Balls 20/14 Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of being upside down. 6) L-Sit: Accumulate 1 minute Keep track of time and attempts to complete. For…
Champlain Valley CrossFit – Competition: Monday, October 2nd, 2017
WOD: 1) Run – 10 sets of: 400m Run Moderate 100m Walk Keep track of time for each round. 2) Front Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) Back Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 4) 3 rounds for Max Reps: 1 minute Squat Cleans 135/95 1 minute Bar Facing Burpees 1 minute Double-unders Scale as needed. 5) D-Ball Bear Hug Walk Lunge: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible unbroken. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results…
Champlain Valley CrossFit – Sport: Monday, October 2nd, 2017
WOD: 1) Front Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 2) Back Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) 3 rounds for Max Reps: 1 minute Squat Cleans 95/65 1 minute Bar Facing Burpees 1 minute Double-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. 5) Run – 10 sets of: 400m Run Moderate 100m Walk Keep track of time for each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, October 2nd 2017
WOD: 1) Front Squat: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 2) Back Squat: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) 3 rounds for Max Reps: 1 minute D-Ball Over the Shoulder 70/50 1 minute Burpees 1 minute Single-unders Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, September 30th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) AQAP: 30 Squat Snatch 225/155 Scale as needed, keep it under 10 minutes. 2) AQAP: 10 Muscle-ups 50 Power Cleans 115/75 10 Muscle-ups 50 Shoulder-to-Overhead 115/75 10 Muscle-ups Scale as needed. 3) 3 rounds AQAP: 100 Double-unders 30 Toes-to-bar 10/side Single Arm Dumbbell Overhead Squat 70/50 Scale as needed. 4) 20 minute EMOTM: Odd – Legless Rope Climb Even – Strict Handstand Push-up Pick reps you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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