Champlain Valley CrossFit – Competition: Friday, December 7th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Snatch Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch: 2RM for Day

Rest 2-3 minutes between sets. Drop and reset between sets.

3) 3 Snatch Push Press + 1 Pause Overhead Squat: Max for Day

Rest 2-3 minutes between sets.

4) Push Jerk: 2RM

Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 60 seconds between sets.


Session B:

1) Paralette Handstand Push-up: 30 for time

You choose the deficit and whether you want to working Kipping or Strict.

2) Weighted Strict Ring Dip: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

3) AQAP:

40, 36 32, 28, 24, 20, 16, 12, 8, 4 Calories Rowed

2, 4 ,6, 8, 10, 12, 14, 16, 18, 20 Burpees Over the Rower

Burpees Over the Rower are done in a lateral hop fashion.


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

https://www.youtube.com/watch?v=k3Mvyt4pBQQ&t=3s

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