Champlain Valley CrossFit – Competition: Monday, April 15th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Session A:

1) Every 1:30 x 10 sets:

1 Power Clean +

1 Low Hang Clean

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean Pull: 4 sets of 3 @ 110%

Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them.

3) 5 sets of:

1 Pause Front Squat +

3 Front Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Goal is to work heavier than last week.

4) 5 sets of:

1 Pause Back Squat +

3 Back Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Goal is to work heavier than last week.

5) 3 rounds for Max Reps:

40 seconds Assault Bike Calories

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Keep track of reps each round.

6) Single Arm Dumbbell Front Squats: 4 sets of 5/side

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

https://www.youtube.com/watch?v=3ozVoF4h1l4&feature=youtu.be

7) Glute Bridge-Ups: 100 Reps

Not for time. Focus on position and activation, not speed.

8) Reverse Hyper: 3 sets of 20

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


Session B:

1) Row – Every 2:00 x 15 sets: 20/15 Calories

Get after it and go hard.


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

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