Champlain Valley CrossFit – Competition: Monday, March 11th, 2019

WOD:

Session A:

1) Assault Bike – 3 sets of:

50 Calories @ Bodyweight Wattage

40 Calories @ Bodyweight + 60/40 Watts

30 Calories @ Bodyweight + 120/80 Watts

20 Calories @ Bodyweight + 180/120 Watts

10 Calories @ Bodyweight + 240/160 Watts

No rest between sets. 


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Front Squat +

1 Pause Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

2) 5 sets of:

1 Pause Back Squat +

1 Back Squat +

1 Pause Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats.

3) 4 rounds AQAP:

75 Double-unders

25 Kettlebell Swings 70/53

Goal is unbroken everything.

4) Single Leg Kettlebell Deadlift: 3 sets of 15/side

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

5) D-Ball Bear Hug Front Foot Elevated Reverse Lunge: 3 sets of 12/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other.

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

https://www.youtube.com/watch?v=yPhy88IG-BQ

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