Champlain Valley CrossFit – Competition: Monday, February 2nd, 2015
Competition
* Paleo Challenge starts Today, February 2nd, info HERE.
Pre Class:
1) Snatch off Blocks (Mid-Thigh): 4 sets of 2 @ 75%
Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar.
2) Jerk: 4 sets of 2 @ 84%
Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders.
3) Clean Pull (Deficit 2-3″): 5 sets of 4 @ 93%
Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.
WOD:
4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%
Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.
5) 10 minute AMRAP:
15 Wall Balls 20/14
12 Power Cleans 115/75
9 Burpee Lateral Bar Hop
Extra Work:
6) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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