Champlain Valley CrossFit – Sport: Tuesday, September 5th, 2017
*Membership Price Changes HERE WOD: 1) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds. 2) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Dumbbell Snatch 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 5) Ring Push-ups: 4 sets of 10-15 reps Rest 2-3 minutes between sets. Add load if able. 6) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For…
Champlain Valley CrossFit – Competition: Tuesday, September 5th, 2017
*Membership Price Changes HERE Pre Class: 1) 20 minute EMOTM: Odd – 100ft Heavy Sled Push Even – 10-20 Calories Ski Erg Pick loading and output you can maintain for all 10 sets. WOD: 2) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds. 3) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 5 rounds AQAP: 3 Muscle-ups 5 Power Snatch 135/95 10/7 Calories Assault Bike Rest 10 minutes 5b) 3 rounds AQAP: 5 Muscle-ups 8 Power Snatch 135/95 15/10 Calories Assault Bike Rest 10…
Champlain Valley CrossFit – Fitness: Tuesday, September 5th, 2017
*Membership Price Changes HERE WOD: 1) Sled Drag: 50m Every 1:00 x 7 sets Pick a weight you can complete in about 30-40 seconds. Focus on walking through your heels and getting as much Glute and Hamstring engagement as possible. 2) Dumbbell Kneeling Split Singe Arm Press: 3/side Every 1:00 x 7 sets Pick a moderate weight. Focus on maintaining a tight, strong position. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other. 3) Single Leg Lateral Hurdle Hop: 5/side Every 1:00 x 7 sets Start as low as a crack on the floor, build as high as deemed fit. Perform all reps on 1 side before switching to the other. 4) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Ball Slam 40/30 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 5) Ring Push-ups: 4 sets of 10-15…
Champlain Valley CrossFit – Competition: Monday, September 4th, 2017
*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) “Liam” – AQAP: 800m Run w/Plate 45/35 100 Toes-to-bar 50 Front Squats 155/105 10 Rope Climbs 15ft 800m Run w/Plate 45/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, September 4th, 2017
*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) AQAP: 800m Run w/Plate 25/15 100 Knees-to-armpits 50 Front Squats 115/75 10 Rope Climb 12ft 800m Run w/Plate 25/15 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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