WOD:

1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Alternating Pistol Squat

Pick rep counts you can maintain. No more than 5 Pistols/side/leg.

2) Snatch Balance: 5 sets of 3

Rest 90-120 seconds between sets. Build as heavy as possible. Focus on catching the weight as low as possible.

3) Snatch: 10 sets EMOTM x 1 Rep

Start around 60% of your 1RM. Build as heavy as you like.

4) “Grace”- AQAP:

30 Clean and Jerks 135/95

Any style of Clean and Shoulder-to-Overhead is acceptable.

5) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add weight if able.

6) Weighted Front Plank: 3 sets of 1:00 ON/1:00 OFF

Load as heavy as you’re able.

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

Post Results/Thoughts To Comments

The Open

Another Open season has come and gone. Some amazing things have happened, you’ve all pushed hard, showed yourselves things you didn’t think you could do, and found a different side of intensity that gave new meaning to the term FLOORED. I couldn’t be more proud of each and everyone of you, and I’m amazed at how our gym, Champlain Valley CrossFit, in little ole Vermont, continues to grow, flourish, and show the world that we are one of the best. I’m beyond impressed by everyones performances, and while only a select few make up the score, the most impressive thing for me to see is that our gym finished the Open ranked 6th in the world, the WORLD! There are some 10,000 affiliates and CVCF finished there against every one that entered the Open. In addition we took 1st in the North East knocking some of the long time favorites down in their placings. That is amazing, and it couldn’t have been done without each and every person at CVCF that makes the gym what is and enables all of our athletes to have the most amazing environment, community, and facility to train in. With almost 100 people signed up for the Open this year I can only hope we continue to see your participation grow. For now Open season is over, Regionals is coming, and it will come quick, mark your calendars for Memorial Day weekend, Dani, Mat, Trevor and Tyler will be competing as individuals, and if things shake out right we just may have a team as well.