Champlain Valley CrossFit – Sport: Monday, June 5th, 2017
by
Jade
June 4, 2017
Sport
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).
WOD:
1) Front Squat – Every 2:00: 5-3-3-1-1
Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.
2) Back Squat – Every 2:00: 5-3-3-1-1
Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.
3) 7 minute Up Ladder:
3 Bar Facing Burpees
3 Deadlifts 155/105
Extra Work:
4) Hip Extension: 4 sets of 15
Rest 90-120 seconds between sets. Add load if able.
5) Sled Drag: 400m @ Bodyweight
Not for time. Focus on walking through your heels.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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