Champlain Valley CrossFit – Sport: Monday, June 9th, 2014
by
Jade
June 8, 2014
Sport
Class:
1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load
Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure.
2) Barbell Split Squats: 3 sets of 8/side
Rest 90 seconds between sets. Goal is to be heavier than last cycle. Perform all reps on one leg before switching to the other.
3) AQAP:
9 Squat Snatches 115/75
21 Burpee Lateral Bar Hops
6 Squat Snatches 115/75
15 Burpee Lateral Barops
3 Squat Snatches 115/75
9 Burpee Lateral Bar Hops
Extra Work:
4) Handstand Walk: 10 minutes Practice
Work on any facet of Handstand Walk/Hold
5) Reverse Hyper: 4 sets of 15
Rest 90 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
Post Results/Thoughts To Comments
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