Champlain Valley CrossFit: Monday, September 30th, 2013
Sport
WOD:
1) Hatch Program – Week 5/Day 1 – Back Squat: 8 @ 65%, 8 @ 75%, 4 @ 85%, 4 @ 90%
Warm-up as needed. Rest no more than 90 seconds between working sets.
2) Hatch Program – Week 5/Day 1 – Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%
Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.
3) 3 rounds AQAP:
200m Run
20 Handstand Push-ups
20 Power Cleans 155/105
Sub for Handstand Push-ups is Strict Press or Stink Bugs
Extra Work:
4) Pistol Squats: 10 minutes EMOTM
No more than 10 reps a minute, work on any variation of a Pistol Squat.
5) Reverse Hyper: 4 x 12
Rest 90 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, etc. for all work completed.
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