Champlain Valley CrossFit – Sport: Monday, December 18th, 2017
Sport
*Fall/Winter Holiday Schedule HERE
WOD:
1) Back Squat – Every 2:30:
5 @ 60-65%
5 @ 60-70%
5 @ 65-75%
5 @ 70-80%
Warm-up as needed. Pick weights based upon feel.
2) Front Squat – Every 2:30:
5 @ 60-65%
5 @ 60-70%
2 sets of 5 @ 65-75%
Pick weights based upon feel.
3a) 3 minute AMRAP:
60 Deadlifts 115/75
Max Bar Facing Burpees
1 minute Rest
3b) 3 minute AMRAP:
40 Front Squats 115/75
Max Bar Facing Burpees
1 minute Rest
3c) 3 minute AMRAP:
20 Power Cleans 115/75
Max Bar Facing Burpees
Extra Work:
4) Hip Thrusts: 4 sets of 12
Rest 90-120 seconds sets. Heavy as deemed fit.
5) Assault Bike: 10 sets of
1 minute Hard
3 minutes Wattage @ Bodyweight
Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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