Champlain Valley CrossFit – Competition: Wednesday, June 8th, 2016
WOD:
1) 20 minute EMOTM:
Minutes 1-5 – 3 Jerk Balance
Minutes 6-10 – 2 Halting Jerk
Mintues 11-20 – 1 Jerk
Start light, treat the first 10 minutes as skill work. Halting Jerks hold for 2 seconds in the bottom of the dip. For single Jerks if you’re feeling good go heavy, otherwise keep it light, fast, and technically sound.
2) Bench Press: 5 sets of 5* @ 70%
Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following…
Max is under 225lbs – Add 5lbs
Max is 225-365lbs – Add 7.5lbs
Max is 365lbs> – Add 10lbs
3) Deadlift: 5 sets of 5 @ 70%
Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…
Max is under 225lbs – Add 5lbs
Max is 225-365lbs – Add 7.5lbs
4) 4 rounds AQAP:
7 Muscle-ups
14 Thrusters 115/75
21 Kettlebell Swings 70/53
28/21 Calories Rowed
Rest 5 minutes
Keep track of times to complete each round. Scale accordingly so movements are unbroken.
5) Ski Erg – 5 rounds:
500m Hard
500m Easy
Goal is consistent pacing for each round. No rest between distances.
6) Football Bar (Narrow Grip): 100 reps for time
Pick a loading that you can do 30-40 reps to start.
7) Rope Pull-ups: 4 sets of 6-10 reps
Strict. Rest 90-120 seconds between sets. Add load if able.
8) GHD Sit-ups: 3 sets of 30
Rest 90-120 seconds between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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