Champlain Valley CrossFit – Competition: Friday, July 13th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Games Fundraiser HERE

***Help Us Grow Our Brand HERE

WOD:

1) 4 sets of: 

800m Run @ Mile Pace + 5 seconds/400m

200m Walk

600m Run @ Mile Pace + 3 seconds/400m

150m Walk

400m Run @ Mile Pace

100m Walk

Rest 3 minutes between sets. Example pacing, 8:00 mile pace. 800m @ 4:10, 600m @ 3:04.5, 400m @ 2:00

2) Every 1:30 x 7 sets: Snatch Pull + Power Snatch + Hang Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull, no Touch-and-Go.

3) Every 1:30 x 7 sets: Power Clean + Hang Power Clean + 2 Push Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Banded Front Squats: 3 sets of 2

Rest 2-3 minutes between sets. Heavy as possible. You choose the band tension.

5) 4 rounds AQAP:

4 Squat Snatch 135/95

8 Squat Cleans 135/95

12 Thrusters 135/95

Scale as needed.

6) 3 sets not for time:

20 Bodyweight Hip Thrusts

10/side Bodyweight Bulgarian Split Squats

20 Bodyweight Hip Thrusts

10/side Bodyweight Bench Step-ups

No loading, all with just your body. Focus on quality of movement over speed.

7) 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=-S6sX_AqPCE

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