Champlain Valley CrossFit – Competition: Saturday, July 18th, 2015
Competition
* CrossFit Games “Week” Schedule HERE
WOD:
1) Snatch: 1 Rep EMOTM x 15 sets
Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat.
2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets
Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat and Split.
3) 1 Legless Rope Climb + 3 Bar Muscle-ups: 10 sets
Rest 90-120 seconds between sets. Time between Rope Climb and Muscle-up should be as little as possible.
4) Weighted Strict Pull-up: 5 sets of 5
Rest 90-120 seconds between sets. Heavy as possible.
5) AQAP:
800m Run
20 Muscle-ups
800m Run
30 Power Snatch 135/95
800m Run
40 Handstand Push-ups
800m Run
6) Hollow Postion: Accumulate 3 minutes
Keep track of total time and attempts to complete.
7) Sled Drag: 400m
Light. Focus on walking briskly through your heels.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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