Champlain Valley CrossFit – Fitness: Wednesday, July 16th, 2014
Move
* Games Week Schedule HERE.
** Athlete Contracts Due August 1st. Click HERE for more info.
Class:
1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load
Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week.
2) Floor Press: 4 sets of 8
Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.
3) 3 rounds AQAP:
400m Run
30 Kettlebell Swings 35/26
20 Band Assisted Plank Push-ups
Extra Work:
4) Superman Hold: Accumulate 2 minutes
Keep track of total time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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