* THE OPEN IS JUST 11 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT.

WOD:

1) 20 minutes EMOTM: Odd, Cycled Push Jerk x 8 Reps, Even, 30 Double-unders

Push Jerk only work as heavy as you can cycling the movement, no pausing at the shoulder, do this from the floor. Double-unders goal should be unbroken on all 10 sets, unless there is a brain fart, for a competitive CrossFitter there should be no question about hitting these unbroken.

2) Snatch: 15 minutes EMOTM x 1 Rep

Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat. If you fail a lift don’t try and repeat it until the next minute.

3) Clean and Jerk: 12 minutes EMOTM x 1 Rep

Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat and Split Jerk. If you fail a lift don’t try and repeat it until the next minute.

4) 10 minute AMRAP:

15 Wall Balls 20/14

15 Kettlebell Swings 70/53

15 Pull-ups

Goal for this workout should be unbroken sets on all movements, don’t go out too hard, think steady pace.

5) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

7) Butterfly Chest-to-bar: 10 minutes Practice

Don’t wreck your hands, spend some time working on the skill of this movement, should be low volume. If you already have them then work on turnover time, efficiency!

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

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