Champlain Valley CrossFit – Sport: Tuesday, July 29th, 2014
Sport
* Athlete Contracts Due August 1st. Click HERE for more info.
WOD:
1) Snatch: 1 Rep EMOTM x 15 minutes
Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat.
2) Clean and Jerk: 1 Rep EMOTM x 10 sets
Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.
3) 7 minute AMRAP:
7 Toes-to-bar
14 Wall Balls 20/14
Extra Work:
4) Rebounding Box Jumps: 10 minutes Practice
Work only as high as you can rebound the reps. Goal should be an unbroken set of 30 @ 24/20.
5) Strict Chin-ups: 4 sets of 8-10 reps
Rest 2 minutes between sets. Add load if able.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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