Champlain Valley CrossFit – Competition: Monday, April 17th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Extra Work:

1) Row: 20 x 250m

Rest 60 seconds between efforts. Goal is maintainable efforts.


2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) AQAP:

200 Double-unders

100 Air Squats

50 Power Cleans 135/95

Extra Work:

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other.

5) Safety Bar Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit.

6) Sled Drag: 400m @ Bodyweight

Focus on smooth and steady, this is not for time.

7) 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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