Champlain Valley CrossFit – Competition: Friday, February 23rd, 2018
Competition
*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.
WOD:
1) “18.1″ – 20 minute AMRAP:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Clean + Press 50/35
14/12 Calories Row
Dumbbell is 5/side.
2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
3) Every 1:30 x 7 sets: Clean + Low Hang Clean + Jerk
Continue to build loading from complex 1.
4) Assault Bike: 50/40 Calories Every 5:00 x 8 sets
Work for consistent efforts/pacing.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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