*Coaching Changes…Betsy’s Last Wednesday Coaching HERE

**Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

1 High-Hang Muscle Snatch +

1 Above the Knee Hang Muscle Snatch +

2 Heaving Snatch Balance

Work light, use this as skill/positional work. Keep everything looking clean. For the Heaving Snatch Balance there is no movement of the feet, start and finish in your Squat stance.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

2 High-Hang Power Snatch +

2 Heaving Snatch Balance

Work light, use this as skill/positional work. Keep everything looking clean. For the Heaving Snatch Balance there is no movement of the feet, start and finish in your Squat stance.

1c) 11:00 – 16:00 – Every 1:00 x 5 sets:

1 High-Hang Muscle Clean +

1 Above the Knee Hang Muscle Clean +

2 Halting Push Press

Work light, use this as skill/positional work. For the Halting Push Press hold the bottom of the dip for 2-3 seconds each rep.

1d) 16:00 – 21:00 – Every 1:00 x 5 sets:

2 High-Hang Power Clean +

1 Halting Split Jerk w/Pause in the Catch

Work light, use this as skill/positional work. For the Halting Push Press hold the bottom of the dip for 2-3 seconds each rep. Hold the catch position in the Split for 2-3 seconds before dropping the bar.

2) Every 1:00 x 10 sets:

8 Dumbbell Thrusters 50/35

8 Burpees

Scale loading as needed. Scale reps as needed, you shouldn’t be working longer than 40 seconds to start. If you aren’t able to get through 5 minutes, take a minute off and then try and finish off the rest of the rounds at a slightly lower rep scheme.

Extra Work:

3) Russian Dips: 5 sets of 5 + 20 second Hold @ Top

Rest 2 minutes between sets. Hold is performed after the 5 rep. Add load as deemed fit.

4) Toes-to-Ring: 4 sets of 10-20 Reps

Rest 90-120 seconds between sets. Pick a rep scheme you can perform unbroken for all 4 sets.

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

The forgotten art of Squatting HERE