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

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) Run: 5 x 1 mile

Rest 5 minutes. Goal is hard, consistent paces.


WOD:

2) Front Squat – Every 2:00: 5-3-3-1-1

Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit.

3) Back Squat – Every 2:00: 5-3-3-1-1

Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit.

4) 10 minute AMRAP:

21 Air Squats

15 Box Jumps 24/20

9 Deadlifts 185/135


Extra Work:

5) Sled Drag: 400m @ Bodyweight

Scale as needed so that you can keep continuous movement.

6) 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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