Champlain Valley CrossFit – Competition: Tuesday, August 15th, 2017
Competition
*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn @ 4:15-5:15.
WOD:
1) Muscle Snatch: 2 Reps Every 1:00 x 7 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.
2) Power Snatch: 1 Rep Every 1:00 x 7 sets
Continue to build loading from Part 1.
3) Snatch: 1 Rep Every 1:00 x 7 sets
Continue to build loading from Part 2.
4) 3 rounds AQAP:
20 Kettlebell Swings 70/53
20 Box Jumps 24/20
20 Toes-to-bar
20 Wall Balls 20/14
Extra Work:
5) AQAP:
21 Kipping Handstand Push-ups
200ft Dumbbell Farmers Carry 100/70
15 Strict Handstand Push-ups
150ft Dumbbell Farmers Carry 100/70
9 Paralette Handstand Push-ups
100ft Dumbbell Farmers Carry 100/70
Scale as needed.
6) Strict Bar Dips: 7 sets of 5
Rest 2-3 minutes between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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