* THE OPEN IS JUST 11 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT.

WOD:

1) Snatch: 15 minutes EMOTM x 1 Rep

Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat. If you fail a lift don’t try and repeat it until the next minute.

2) Clean and Jerk: 12 minutes EMOTM x 1 Rep

Start at approximately 60% of your 1RM. Build as heavy as you’d like. Goal is as many lifts as possible at 80% or higher. All lifts should be full Squat and Split Jerk. If you fail a lift don’t try and repeat it until the next minute.

3) 10 minute AMRAP:

15 Wall Balls 20/14

15 Kettlebell Swings 70/53

15 Pull-ups

Extra Work:

4) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Row: 3 x 500m

Rest 3 minutes between sets. Max effort.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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