Champlain Valley CrossFit – Fitness: Wednesday, June 28th, 2017
Move
* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.
WOD:
1a) 0:00-21:00 – Every 3:00 x 7 sets:
15 Burpees +
5 Bench Press
Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit.
1b) 21:00 – 30:00 – 9 minute EMOTM:
10-30 second Hanging Knee Hold/L-Sit
Pick an effort/duration that you can maintain for the 9 sets.
1c) 30:00-40:00 – 10 minute AMRAP:
15 Wall Balls 14/8
15 Kettlebell Swings 35/26
Extra Work:
2) Run: 10 x 200m
Rest 60 seconds between efforts. Focus on consistent paced, fast efforts.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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