Champlain Valley CrossFit – Sport: Friday, April 11th, 2014
Sport
* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week.
**WOD PATHS: An Explanation Of Our New Programming Structure HERE
Class:
1) Deadlift: Establish a 1RM Deadlift
Warm-up as needed. Rest as needed between sets. Build as heavy as possible. Be safe.
2) AQAP:
800m Row
40 Handstand Push-ups
20 Overhead Squats 95/65
Extra Work:
3) Double-unders: 10 minutes Practice
Work on big sets. If you have consistent DU’s perform some sort of interval piece, i.e. 10 rounds of :30/:30.
4) Reverse Hyper: 3 sets of 20
Rest 90 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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