* THE OPEN STARTS TODAY. 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: 1.1.1 x 5 sets

Warm-up as needed. All set reps should be full Squat. Rest 90-120 seconds between sets. This is a set of 3 reps, with a drop and up to 10 seconds between reps. Build as heavy as possible.

2) Clean and Jerk: 1.1.1 x 5 sets

Warm-up as needed. All set reps should be full Squat. Rest 90-120 seconds between sets. This is a set of 3 reps, with a drop and up to 10 seconds between reps. Build as heavy as possible.

3) Open “14.1”- 10 minute AMRAP:

30 Double-unders

15 Snatches 75/53

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

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