Champlain Valley CrossFit – Competition: Monday, February 12th, 2018

WOD:

1) Every 5:00 x 8 sets:

500m Row

100ft Dumbbell Farmers Carry 70/50

30 second Handstand Hold

Work for consistent efforts/paces.

2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading.

3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading.

4) 10 minute AMRAP:

10 Bar Facing Burpees

15 Deadlifts 185/135

50 Double-unders

Scale as needed.

5) Safety Bar Box Step-up: 4 sets of 8/side

Rest 2-3 minutes between sets. Don’t alternate legs. Setup so your knee is in line with your hip.

6) Safety Bar Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

7) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets.

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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