Champlain Valley CrossFit – Fitness: Monday, June 16th, 2014
Move
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.
** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.
Class:
1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load
Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks.
2) Front Squat: 3 sets of 8
Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle.
3) 7 minute Up Ladder:
3 Front Squats 65/45
3 Box Jumps 24/20
then 6 + 6, 9 + 9, and so on until 7 minutes is up
Extra Work:
4) Barbell Roll Outs: 3 sets of 10
Rest 90 seconds between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
Post Results/Thoughts To Comments
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)