Champlain Valley CrossFit – Competition: Friday, May 19th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

Pre Class:

1) 8 rounds:

10/5 Calorie Assault Bike

400m Run

Rest 3 minutes between intervals. Sprint efforts. Keep track of time to complete each round.

2) Pause Back Squat: 3 sets of 3

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


WOD:

3) 3-Position Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Order is Hang, Below the Knee Hang, Floor.

4) 3-Position Clean + 1 Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Order is Hang, Below the Knee Hang, Floor. Perform 1 Jerk after your 3rd Clean.

5) AQAP:

800m Run

40 Power Clean 135/95

20 Muscle-ups


Extra Work:

6) Sled Drag: 400m @ Bodyweight

Not for time. Should be able to move smooth and steady, scale load to get desired stimulus.

7) Front Foot Elevated Dumbbell Reverse Lunge: 4 sets of 8/side

Rest 90-120 seconds between sets. Elevation 2-6″. Build as heavy as deemed fit.


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

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