Champlain Valley CrossFit – Competition: Tuesday, December 23rd, 2014
* Week 1 Strength Is Done, Now Where? HERE
** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th
*** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th
Pre Class:
1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%
Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs to last weeks sets.
2) 20 minute EMOTM: Odd, 10m Handstand Walk, Even, 1-2/side Dumbbell Snatch 100/70
If you don’t have a Handstand Walk, use this time to work on it. Alternate sides each reps on the Dumbbell Snatch, this should be a total of 2-4 reps per round, no dropping the Dumbbell.
WOD:
3) Power Clean + 2 Clean: 2 sets @ 70%, 3 sets @ 75%
Warm-up as needed. Rest 90-120 seconds between sets. % is Based off of your Full Clean Max. No dropping the bar between reps, reps should be Touch-and-Go.
4) Snatch High-Pull: 3 sets of 5 @ 73%, 2 sets of 5 @ 78%
Warm-up as needed. Rest 2-3 minutes between sets. % is based off of your max Power Clean or Full Clean, whichever is higher. Use straps if you need them/have them.
5) “Bryant” – 22 minute AMRAP:
12 Power Snatch 115/73
23 Back Squats 115/73
12 Chest-to-bar Pull-ups
Today we will be remembering one of our members Bryant Chase who passed away unexpectedly 2 years ago today. I hope to see a lot of your in to remember him. Because of the extended duration of the workout please be mindful our classes tomorrow will run about 5-7 minutes over.
Extra Work:
6) Dumbbell Skull Crushers: 4 sets of 10
Rest 90-120 seconds between sets. Heavy as possible. Last set is a drop set, perform 3 Max Rep sets with decreasing loads.
7) L-Sit: Accumulate 2-3 minutes
Keep track of total time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
