Champlain Valley CrossFit – Competition: Friday, March 15th, 2019

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 12 sets

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

3) “19.4” – AQAP:

3 rounds of…

10 Power Snatch 95/65

12 Bar Facing Burpees

Rest 3 minutes after 3 rounds are complete…then…

3 rounds of…

10 Bar Muscle-ups

12 Bar Facing Burpees

Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP.

4) Front Squat Clusters: 4 sets of 1.1.1.1

Start around 80% of your 1RM and build. Perform 4 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds).

5) Back Rack Reverse Lunges: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) Row – 10 sets of:

500m Hard

250m Easy

Consistent paces through the 10 sets. No rest anywhere. Ideally spend 10 minutes or so on the rower to warm-up before you start this.


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

https://www.youtube.com/watch?v=ODoESDUETCQ

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