Champlain Valley CrossFit – Competition: Friday, June 15th, 2018

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**Help Us Grow Our Brand HERE


1) 8 sets of:

50m Empty Dog Sled Push

300m Run

50m Empty Dog Sled Push

Make sure to turn the sled around as you go into the run so it’s ready to go on the backside of the run, perform this on the 200m out and back.

2) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster

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

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

Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee.

4) Behind the Neck Jerk: Build to a Heavy Single

Spend no more than 20 minutes on this.

5) 5 rounds AQAP:

10 Deadlifts 225/155

15 Chest-to-bar Pull-ups

20 Wall Balls 30/20

Scale as needed.

6) Axle Bar Front Rack Walking Lunge: 6 sets of 50ft

Rest 3 minutes between sets. Build as heavy as able to perform Unbroken.

7) Camber Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load.

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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