Champlain Valley CrossFit – Competition: Friday, July 14th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) 6 sets of:

3 minutes Row

2 minutes Ski

1 minute Bike

Rest 2 minutes

Done on a running clock, so transitions play into your time. Record total calories over the 6 minute interval. Rotate order of movements every round so you hit each order twice.

2) Tempo Front Squat: 3 set of 3

Warm-up as needed. Rest 2-3 minutes between sets. 3 second descent then fast up.


WOD:

3) Snatch: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat.

4) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat and Split.

5) 3 rounds AQAP:

70 Double-unders

21 Toes-to-bar

15 Power Snatch 95/65


Extra Work:

 6) Double Kettlebell Split Squats: 3 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one side before switching to the other.

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

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