Champlain Valley CrossFit – Competition: Monday, August 13th, 2018


1) Row: 5 x 2K

Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing.

2) Back Squat: 10-8-6-4-2 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

3) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading.

4) Cable Hamstring Curls: 3 sets of 30

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

5) 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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