*Coaching Changes…Betsy’s Last Wednesday Coaching HERE

**Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1) Jerk Balance: 3 sets of 3

Rest 90-120 seconds between sets. Use this as warm-up and technique work.

2) Push Press: 4 sets of 2

Rest 2-3 minutes between sets. Work a little heavier than last week.

3) Every 1:00 x 10 sets:

1 Push Jerk +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit. No misses.

4) 5 sets of:

3 Bench Press

5 Strict Ring Dips

5-10 Kipping Ring Dips

10 Supinated Strict Chest-to-bar Pull-ups

Rest 3 minutes between sets. Perform your Bench Press @ 70% or heavier. Gymnastics movements should all be done unbroken, add assistance as needed. Ideally if you can perform the Strict Ring Dips weighted, perform them weighted, drop the Dumbbell and going directly into the Kipping Ring Dips. Move with intent from one movement to the next, no prolonged rest.

5) Every 1:00 x 10 sets:

20 Heavy Rope Double-unders +

1 Peg Board

Scale as needed by increasing time domain.

6) 5 rounds of:

50′ Dog Sled Push

10 Ball Slams 70/50

2 Power Cleans @ 60-70%

Goal for this is to be explosive power work. Load the sled so that it’s heavy, but so you can still feel explosive moving it, not a grinder weight. Rest 3 minutes between sets.

7) 3 rounds of:

30 Sumo Stance Goblet Good Mornings +

Max Parallete L-Sit Hold

Use plates for the L-Sit to hold yourself to a strict standard. Rest as needed between rounds.

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