Champlain Valley CrossFit – Competition: Tuesday, March 14th, 2017
Competition
* The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.
Pre Class:
1) 21 minute EMOTM:
Movement 1 – 1 Round of Strict Cindy
Movement 2 – 10-20 Calorie Row
Movement 3 – 1-4 Muscle-ups
Pick output you can maintain for all 7 rounds. Muscle-ups are meant to be low volume, scale accordingly. You should hit your last set of Muscle-ups, and feel like you could keep going and hit 2-3x the number of reps you’ve been doing through the entire EMOTM.
WOD:
2) Snatch Pull + Hang Snatch + Snatch: 7 sets
Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset after the Hang Snatch. All reps full Squat.
3) 2 Clean Pulls + Clean + Jerk: 5 sets
Warm-up as needed. Rest 2-3 minutes between sets Drop the bar and reset after each Clean Pull. Clean is full Squat and Jerk is Split.
4) 8 minute AMRAP:
40 Double-unders
20 Wall Balls 20/14
10 Deadlifts 225/155
Extra Work:
5) Strict Toes-to-bar: 4 sets of 10
Rest 90-120 seconds between sets. Use a stall bar if you have one.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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