Champlain Valley CrossFit – Sport: Friday, November 23rd, 2018
Sport
*Winter 2018 Holiday Schedule HERE
WOD:
1) Every 1:30 x 7 sets:
Snatch Pull +
Snatch +
Overhead Squat
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets:
Clean +
3 Jerks
Start around 60% of your 1RM. Build as heavy as deemed fit.
3) 5 rounds AQAP:
30 Double-unders
15 Pull-ups
10 Overhead Squats 95/65
Extra Work:
4) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps.
5) Hip Thrusts: 3 sets of 20
Rest 90-120 seconds between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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