WOD:

1) 20 minutes EMOTM: Odd, 8 STOH, Even, Chest-to-bar Pull-ups

STOH should be taken from the rack, should be a Push Jerk, and the emphasis should be on cycling and speed, not load. C2B pick a rep count you can maintain for the 10 sets.

2) Pause Front Squat: 3 x 2

Rest 90-120 seconds between sets. Should be a 3 second pause in the bottom. One of your 3 sets should be a Max Effort. Different from the video you may bounce to get out of the bottom.

3) Back Squat: 3 x 10

These should be heavy but not maximal. 60-75% is a good working range. Rest 2 minute between sets.

4) “Amanda”-9-7-5 – AQAP:

Muscle-ups

Squat Snatch 135/95

Sub For Muscle-ups is 2x in Push-ups or Dips

5) Sled Drag: 400m

Light. Focus on heel/power walking. Use those glutes.

6) Reverse Hyper: 4 x 15

Rest 90 seconds. Heavy as possible.

7) Run: 8 x 400m

Rest 90 seconds between sets. Goal is fastest consistent pace.

For results post detailed weights, reps times, etc. for all work completed.

Post Results/Thoughts To Comments

It’s been an incredibly busy week, and I’ve probably sprouted a couple new gray hairs for it, but in the end it couldn’t have been more fun and I couldn’t be prouder of the way the whole gym came together, athletes and volunteers. Thank you all so much for the copious amounts of work put in to make this weekend happen whether competing or volunteering. We have an amazing gym and an amazing group of people that make up Champlain Valley CrossFit and I couldn’t be more thankful for it.