Champlain Valley CrossFit – Competition: Friday, November 10th, 2017

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50-60% of your 1RM C+J. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) Back Squat – Every 2:30:

8 @ 60-70%

8 @ 65-75%

8 @ 70-80%

8  @ 75-85%

Pick loading based upon feel within the percentage ranges.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick loading based upon feel within the percentage ranges.

6) 12 minute AMRAP:

12 Power Snatch 75/55

20 Double-unders

15 Hang Power Cleans 75/55

20 Double-unders

18 Shoulder-to-Overhead 75/55

20 Double-unders

Scale as needed.

7) Front Rack Box Step-ups: 4 sets of 6/side

Rest 2-3 minutes between sets. Load heavier than last week. Use a box height that puts your hip and knee in line.

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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