Champlain Valley CrossFit – Competition: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

Pre Class:

1) Assault Bike: 20 sets of

30 seconds @ Work Wattage (100%)

30 seconds @ Active Recovery Wattage (50%)

Goal for this is consistent pacing, every interval should look the same. In addition, make sure you’re maintaining the Active Recovery wattage, if you’re going so hard that you can’t maintain the recovery wattage is defeats the purpose of the drill.

2) Hang Snatch + Low Hang Snatch + Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps.

3) Hang Clean + Jerk + Low Hang Clean + Jerk + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps.


WOD:

4) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

5) AQAP:

12-9-6 Muscle-ups

21-15-9 Thrusters 135/95


Extra Work:

6) Kettlebell Front Rack Walking Lunges: 6 sets of 50ft

Rest 90-120 seconds between sets. Heavy as possible (this is two kettlebells).

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


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

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