Champlain Valley CrossFit – Competition: Friday, January 11th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 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 Clean

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

3) 5 sets of:

3 Front Squats +

2 Jerks

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Back Squat: 3 sets of 10 @ 60-80%

Warm-up as needed. Rest 2-3 minutes between sets. Pick weights that are moderately tough. Not looking for a 10RM here, just looking for some solid volume work at moderately tough loads.

5) 20 minute AMRAP:

3 rounds of…

21 Wall Balls 20/14

15 Alternating Dumbbell Snatch 50/35

9 Toes-to-bar

+

30/25 Calories Row

This workout is 3 rounds of the triplet, then the row, that constitutes an entire round. Rinse and repeat from there.


Session B:

1) AQAP:

4-3-2-1 Legless Rope Climb 15ft

12-9-6-3 D-Ball Over the Shoulder 150/100

Scale as needed.

2) Supinated Bent Over Barbell Row: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) EZ-Bar Cable Curls: 3 sets of 30

Rest 90-120 seconds between sets. Moderate load, looking more for joint health, and a good pump!

4) Assault Bike – 5 sets of:

4:00 ON

1:00 OFF

Goal here is consistent efforts/pacing across all 5 sets.


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

https://www.youtube.com/watch?v=aNdpL-Xtosw

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