Champlain Valley CrossFit – Competition: Wednesday, September 27th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Push Jerk + Jerk w/Hold: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Hold the Split on the Jerk for 5 seconds before recovering. 2) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. Sets should be straight weight across. 3) Clean Pulls: 3 sets of 6 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) 60 minute AMRAP: 400m Run 100ft Hand-Over-Hang Sled Pull + Push Back 10 Power Snatch 75/55 5 Burpee Bar Muscle-ups 500m Row 30 Russian Swings 35/26 Aerobic effort, Zone 2/3. Scale so all repetitive movements are unbroken. For every second off pace from your first round, perform that total work time on the Ski Erg to finish. 5) Sand Bag Carry: 150m @ 250/200…
Champlain Valley CrossFit – Competition: Tuesday, September 26th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) 21 minute EMOTM: 1 – 5 Freestanding Handstand Push-ups 2 – 10-20 Calorie Ski Erg 3 – 100ft Heavy Sled Push Pick loading/output you can maintain for all 7 sets. If you don’t have a freestanding HSPU work on head/handstand holds. 2) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as heavy as deemed fit. 3) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build on loading from Part 1. 4) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) Every 5:00…
Champlain Valley CrossFit – Sport: Tuesday, September 26th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as heavy as deemed fit. 2) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build on loading from Part 1. 3) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4a) 3 minute AMRAP: 20 Wall Balls 20/14 20 Push-ups Max Reps Toes-to-bar Rest 1 minute 4b) 3 minute AMRAP: 20 Toes-to-bar 20 Wall Balls 20/14 Max Reps Push-ups Rest 1 minute 4c) 3 minute AMRAP: 20 Push-ups 20 Toes-to-bar Max Wall Balls 20/14 Extra Work: 5) Single Arm Dumbbell…
Champlain Valley CrossFit – Fitness: Tuesday, September 26th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Farmers Carry: 50m Every 1:00 x 7 sets Pick a loading that is heavy, but that you can perform unbroken in about 30-40 seconds. 2) Alternating Kettlebell Z-Press: 3/side Every 1:00 x 7 sets Focus on quality for loading. Alternate arms each repetition. 3) Sprint: 50m Every 1:00 x 7 sets Take a few at 90% to feel them out, and then hit your last 3-5 with everything you’ve got. Make sure you sprint 50m, don’t let up 40-45m in. 4a) 3 minute AMRAP: 20 Wall Balls 14/8 20 Knee Push-ups Max Reps Knee-ups Rest 1 minute 4b) 3 minute AMRAP: 20 Knees-up 20 Wall Balls 14/8 Max Reps Knee Push-ups Rest 1 minute 4c) 3 minute AMRAP: 20 Knee Push-ups 20 Knees-up Max Wall Balls 14/8 Extra Work: 5) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Monday, September 25th, 2017
*CVCF 7 Year Anniversary Party HERE WOD: 1) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week. Build as heavy as deemed fit. 2) Front Squat: 7 Reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats. Start a little heavier than last week. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Deadlifts 115/75 3 Box Jump Overs 24/20 Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale load as needed if you can’t move continuously for the 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
