Champlain Valley CrossFit – Competition: Saturday, June 21st, 2014
Competition
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.
** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.
Pre Class:
1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats
Pick reps you can maintain. Pistols no more than 5 reps/side/round. If you have solid Pistol work on a weighted variation.
Class:
2) 3 rounds AQAP:
800m Run
30 Back Squats 135/95
30 Handstand Push-ups
Post Class:
3) Hip Thrusts: 4 sets of 8
Rest 90 seconds between sets. Heavy as possible.
4) L-Sit: Accumulate 2 minutes
Keep track of total time and attempts to complete.
5) Sled Drag: 400m
Light. Focus on walking through your heels.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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