Champlain Valley CrossFit – Competition: Friday, January 12th, 2018

WOD:

1) Every 3:00 x 12 sets:

15 Calories Assault Bike

15 Calories Ski Erg

Work for consistent pacing. Flip flop order each round.

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

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.

3) Every 1:30 x 7 sets: Clean + Hang Clean

Continue to build loading from Part 1.

4) Jerk: 5 sets of 3

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

5) Back Squat: 3 set of 5

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

6) Front Squat: 3 set of 5

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

7) AQAP:

50 Double-unders

50 Shoulder-to-Overhead 115/75

50 Double-unders

50 Toes-to-bar

50 Double-unders

50 Dumbbell Front Rack Lunges 50/35

50 Double-unders

Scale as needed.

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

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