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Sorry for this being a bit delayed, but I just want to congratulate all of our amazing athletes that competed in the Vermonster this past weekend at Green Mountain CrossFit in Berlin. I can’t say how proud I am to see you all compete but more importantly to be a part of such and amazing group of individuals. We had a huge turnout, and this event continued to show what an amazing and supportive community we have at Champlain Valley CrossFit. I know for many of you competing in CrossFit likely wasn’t a thought in hell a year ago, but you have all committed time in your lives to be healthier, fitter individuals and are all probably happier for it. Competition is an awesome thing, and I think it is extremely important, I feel that without competition, whether it be in the gym,…

WOD: 1) Squat Snatch: 1 rep Every 30 seconds for 6 minutes @ 85% of 1RM These must be Squat Snatches, if you can’t Squat Snatch because of mobility then go as deep as you can holding good form. If you miss a lift don’t try and redo it, wait until your next rep.Rest exactly 3 minutes2) Squat Clean and Jerk: 1 rep Every 30 seconds for 6 minutes @ 80% of 1RM This must be a Squat Clean, if you can’t Squat Clean because of mobility issues then go as deep as you can holding good form. The Jerk can be either a Push Jerk or a Split Jerk. If you miss a lift don’t try and redo it, wait until your next rep.3) Partner Rows: 4 x 500m These rows should be maximum effort, so we should see each interval get slower. Your rest is…

WOD: 1) Bench Press: 3-3-3-3-3-3-3 Each set should be as heavy as possible, or as close to your 3RM as possible. Rest 2 minutes between sets.2) 12 minute AMRAP:100m Run10 Burpees1 Rope Climb 15 feet Competitors: 3) Good Morning: 5 sets of 15 reps These should be heavier than last time. Rest 90 seconds between sets.For results post weights of each set of Bench Press and Rounds plus Reps for Met-con along with any scaling used. For competitors post weight of Good Mornings.Post results/thoughts to comments A little badass weightlifting for you – Jade

WOD: 1) Hatch Cycle – Week 6 – Day 1:Back Squat: 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95% Front Squat: 1×5 @ 65%, 1×4 @ 75%, 2×4 @ 80% Warm-up appropriately for your lifts, then once you get going rest absolutely no more than 90 seconds between each set, this includes the transition from your last set of Back Squats to your first set of Front Squats. 2) 7 minute AMRAP:7 Hang Power Snatches 95/657 Overhead Squats 95/657 Chest-to-bar Pull-ups Some Overhead Squat thoughts/ques for you guys Competitors: 3) EMTOM – 10 minutes: Strict Handstand Push-ups Every-minute-on-the-minute perform a set of Strict Handstand Push-ups. Your reps should be the same for every set, so pick something you can sustain. If you can’t do these scale the load, not the range of motion.For results post weight of each set of…

WOD: 1) “Jackie”- AQAP:1000m Row50 Thrusters 45/3330 Pull-ups Rest exactly 5 minutes 2) AQAP:800m Run50 Wall Balls 20/1430 Pull-ups Competitors: 3) Sled Drag: 400m For the Sled Drag the goal is to move at a consistent pace, but the goal is not to get it done as quick as possible. The sled should be as heavy as you can move consistently. You should be walking with the sled, Westside Style, focusing on being upright and walking Heel-to-Toe trying to activate the posterior chain as much as possible.For results post time for each individual met-con and cumulative time with rest along with any scaling used. For competitors post weight of Sled and time to complete Sled Drag. A cool video that addresses a hugely common concern among women – Jade