WOD:

1) Snatch Complex: 1-1-1-1-1

1 Complex will consist of 1 Power Snatch, 1 Snatch, 1 Hang Snatch, 1 Overhead Squat. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets.

2) Clean Complex: 1-1-1-1-1

1 Complex will consist of 1 Power Clean, 1 Clean, 1 Hang Clean, and 1 Jerk. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

10/side Alternating Dumbbell Snatch 70/50

15 Toes-to-bar

20 Burpees

Extra Work:

4) L-Sit: Reverse Tabatta – 8 x 10:20

Use Paralettes

5) Sotts Press: 3 x 10

Rest 90 seconds. Heavy as possible.

6) Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes.

For results post weight of all Complexes and time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc.

Post Results/Thoughts To Comments

I don’t want to make this too long winded but just want to take an opportunity to first say congratulations to all of our athletes that competed this weekend and a huge thank you to all of our athletes that are part of the Champlain Valley CrossFit community that helped make it happen. Remember you are all athletes, CrossFit is a sport, if you come to CrossFit you are a CrossFitter, and all of you athletes help make Champlain Valley CrossFit the place it is and help provide the support system and community that enables our athletes to do as well as they did. It was amazing to see the upwards of 50 people travel the 4 hours down to hang out, cheer, and maybe even have a beer. I couldn’t be more thankful to have the job I do, be surrounded by the amazing people that I am, and get to be part of all of our athletes competitive experiences in what is truly an awesome sport. Thank you so much. Next stop Carson!