Champlain Valley CrossFit – Competition: Monday, November 13th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Row – 30 rounds of:

30 seconds @ 2K Pace

30 seconds @ Easy

For the Easy pace pick something that you can maintain, and be consistent with.

2) Back Squat – Every 2:30:

8 @ 60-70%

6 @ 70-80%

4 @ 80-90%

4 @ 85-95%

Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points.

3) Front Squat – Every 2:30:

5 @ 65-75%

4 @ 75-85%

3 @ 80-90%

3 @ 85-95%

Pick weights based off of feel. Use past weeks for reference points.

4) 5 rounds for Max Reps:

40 seconds D-Ball Over the Shoulder 150/100

20 seconds Rest

40 seconds Burpees

20 seconds Rest

Don’t blow-up, work for maintainable output.

5) Cossack Squat: 4 sets of 5/side

Rest 90-120 seconds between sets. If you choose to load, load with a medicine ball.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Good Morning: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Reverse Hyper: 3 set sof 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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