Champlain Valley CrossFit – Fitness: Wednesday, June 28th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 15 Burpees + 5 Bench Press Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-30 second Hanging Knee Hold/L-Sit Pick an effort/duration that you can maintain for the 9 sets. 1c) 30:00-40:00 – 10 minute AMRAP: 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 Extra Work: 2) Run: 10 x 200m Rest 60 seconds between efforts….
Champlain Valley CrossFit – Competition: Wednesday, June 28th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) Push Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Close Grip Bench Press: 4 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Speed Deadlifts: 10 set of 2 EMOTM Loading should be fixed at 40-50% bar weight and 20-30% band tension. Goal is moving the bar fast, not pulling heavy weight. 4) 4 sets of: 25 Kipping Handstand Push-ups 25 Calorie Row 25 Overhead Squats 95/65 25 Kettlebell Swings 70/53 Rest 5 minutes Keep track of time to complete each round. Rotate the order by one movement each round so…
Champlain Valley CrossFit – Sport: Wednesday, June 28th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 15 Burpees + 5 Bench Press Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-30 second Hanging Knee Hold/L-Sit Pick an effort/duration that you can maintain for the 9 sets. 1c) 30:00-40:00 – 10 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 2) Run: 20 x 200m Rest 60 seconds between efforts. Goal it to…
Champlain Valley CrossFit – Competition: Tuesday, June 27th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. Pre Class: 1) 21 minute EMOTM: Station 1 – 10-20 Calories Ski Erg Station 2 – 5 Burpee Box Jumps 40/30 Station 3 – 10 Alternating Double Dumbbell Overhead Lunges Scale as needed. Pick loading/efforts you can maintain for all 7 rounds. WOD: 2) Power Snatch + Power Snatch + Hang Power Snatch: 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch. 3) Power Clean + Power Clean + Hang Power Clean + Push Jerk: 5 sets Warm-up as needed. Start around 60% of your 1RM. Build…
Champlain Valley CrossFit – Sport: Tuesday, June 27th, 2017
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) Power Snatch + Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch. 2) Power Clean + Power Clean + Hang Power Clean + Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Clean, no dropping between the 2nd Rep and the Hang Power Clean. 3) 24-18-12 – AQAP: Alternating Dumbbell Snatch 50/35 Pull-ups…
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