* THE OPEN IS JUST 4 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) Front Squat: 2-2-2-2-2

Warm-up as needed. Rest 90-120 seconds between sets. Each set as heavy as possible.

2) Back Rack Bulgarian Split Squats: 3 x 8/side

Rest 90 seconds between sets. Each set as heavy as possible.

3) 8 minute AMRAP:

10 Clean and Jerks 135/95

10 Toes-to-bar

Extra Work:

4) Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes. If you can’t do a Muscle-up sub out with Ring Dips.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments