Champlain Valley CrossFit: Friday, February 21st, 2014
Sport
* THE OPEN IS JUST 7 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) Snatch + Hang Snatch + Snatch Balance: 5 sets
Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets.
2) Clean + Hang Clean + Front Squat + Jerk: 5 sets
Warm-up as needed. Build to a heavy/max set. Your other 4 working sets should be within 80% of your heaviest. Rest 90-120 seconds between sets.
3) 9 minute AMRAP:
3 Power Snatch 155/105
6 Burpee Lateral Bar Hop
9 Chest-to-bar Pull-ups
If you’ve got a normal Chest-to-bar, work on getting that Butterfly, you’ll want it for the Open
Extra Work:
4) Reverse Hyper: 3 x 20
Rest 90 seconds between sets. Heavy as possible.
5) Row: 3 x 1000m
Rest 2 minutes between intervals. Goal is fastest consistent pace.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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