Champlain Valley CrossFit – Competition: Wednesday, November 2nd, 2016
*Winter Sniffels Here WOD: 1) Behind the Neck Jerk: 5 sets of 3 Rest 2-3 minutes betweens sets. Perform in your Jerk Grip. Start around 70% of your 1RM and build. Establish a 3RM, other 4 sets at, at least 80% of 3RM or heavier. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that,…
Champlain Valley CrossFit – Fitness: Wednesday, November 2nd, 2016
*Winter Sniffels Here WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 3/side Kettlebell Windmills 3 – 5-10 Inverted Bar Rows For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. For the Bar Rows slide your Bench out of the way and perform them off the Barbell you’re using to Bench on. 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) D-Ball Bear Hug Carry: 400m for time Pick a loading that allows you to complete this in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Tuesday, November 1st, 2016
*Winter Sniffels Here Pre Class: 1) 21 minute EMOTM: 1 – 1/side Kettlebell Turkish Get-up 70/53 2- 10-20 Calories Ski Erg 3 – 1-6 Bar Muscle-ups Pick reps/loading you can maintain for all 7 rounds. WOD: 2) Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. For the lift-off, pull to your mid-thigh, hold for 2 seconds, then reset to the floor for the Power Snatch. 3) Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as deemed fit. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow. 4) 13 minute AMRAP: 55 Power Cleans 115/75 55 Wall Balls 20/14 55 Bar Facing Burpees…
Champlain Valley CrossFit – Sport: Tuesday, November 1st, 2016
*Winter Sniffels Here WOD: 1) Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. For the lift-off, pull to your mid-thigh, hold for 2 seconds, then reset to the floor for the Power Snatch. 2) Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as deemed fit. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow. 3) 13 minute AMRAP: 55 Power Cleans 75/55 55 Wall Balls 20/14 55 Bar Facing Burpees 55 Shoulder-to-Overhead 75/55 Yes this is an AMRAP…it designed for 99% of people not to get through. Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between…
Champlain Valley CrossFit – Fitness: Tuesday, November 1st, 2016
*Winter Sniffels Here WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM Deadlift, or heavier than last week. Build to a heavy 5 for the day. 2) Superman Arch-ups: 20 Reps every 2:00 x 5 sets These should be done as a continuation of your Deadlifts starting at 10:00 on the clock. Hold the top for each rep for approximately 1 second, then relax. 3) 13 minute AMRAP: 15 D-Ball Over Shoulder 70/50 15 Burpees 15 Wall Balls 14/8 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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