Champlain Valley CrossFit – Competition: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate

Use this as Warm-up. Rest 90-120 seconds between sets.

2) Power Snatch: 3RM

Rest 2-3 minutes between sets. Drop and reset between reps.

3) Push Jerk: 3RM

Rest 2-3 minutes between sets.

4) 5 Snatch Push Press + Pause Overhead Squat: Max for Day

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 90-120 seconds between sets.


Session B:

1) Strict Handstand Push-up: Max Unbroken Set Every 3:00 x 5 sets

If you have more than a 20 rep average, work a small deficit.

2) Rope Cable Press Downs: 3 sets of 30

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

3) Every 5:00 x 6 sets:

1 – 30/24 Calories Assault Bike + 5 Burpees

2 – 25/20 Calories Assault Bike + 10 Burpees

3 – 20/16 Calories Assault Bike + 15 Burpees

4 – 15/12 Calories Assault Bike + 20 Burpees

5 – 10/8 Calories Assault Bike + 25 Burpees

6 – 5/4 Calories Assault Bike + 30 Burpees

Keep track of time to complete each set.


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

https://www.youtube.com/watch?v=SreIv9freQI

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>