Champlain Valley CrossFit – Competition: Friday, February 9th, 2018

WOD:

1) C2 Bike Erg – 10 sets of:

10 Calories Easy

10 Calories Easy>Moderate

10 Calories Moderate

10 Calories Moderate>Hard

10 Calories Hard

This is one continuous piece. Program your computer for 10 x 50 Calories with No Rest so you can keep track of average paces and times. Be consistent across all 10 sets and make even jumps for each pace. For example, 800, 1000, 1200, 1400, 1600 for paces.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk

Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds on the Halting Clean.

4) 2 Behind the Neck Push Press + Jerk: 5 sets

Warm-up as needed. Perform in your Jerk Grip. Build as heavy as deemed fit.

5) Back Squat: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal.

6) Front Squat: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal.

7) 10 minute AMRAP:

50 Calories Row

25 Clean and Jerks 135/95

Scale as needed. Goal should be to get back to C+J for a 2nd time in terms of scaling.

8) 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

https://www.youtube.com/watch?v=NuJCBvZc27g

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