Champlain Valley CrossFit – Competition: Friday, February 8th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:00 x 12 sets: 1 Power Clean

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 sets of:

3 Front Squats +

1 Jerk

Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets.

4) Every 2:00 x 5 sets: 10 Back Squats @ 225/155

Focus here should be speed on the Squats, think of these as Squat Sprints. Scale loading as needed.

5) 7 minute Up Ladder:

3 Dumbbell Thrusters 50/35

3 Chest-to-bar Pull-ups

Workout is performed as 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Session B:

1) AQAP:

4-3-2-1 Peg Boards

40-30-20-10 Calories Assault Bike

Scale as needed.

2) Seated Wide Grip Cable Row: 3 sets of 20

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

3) Run: 3 x 1 mile

Rest 3 minutes between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

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