Champlain Valley CrossFit – Competition: Monday, November 5th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day.

3) Snatch Pull Off Riser (3-4″): 5 @ 110%, 5 @ 115%, 5 @ 120%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them.

4) Back Squat: 1 @ 85%, 5 @ 75%, 1 @ 87%, 5 @ 77%, 1 @ 89%, 5 @ 79%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Warm-up as needed. Rest 90-120 seconds between sets.

6) Sled Drag: 400m @ Bodyweight

Stimulus is consistent walking, scale load as needed for desired stimulus.

7) Reverse Hyper: 3 sets of 20

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


Session B:

1) Strict Chin-up: 8 sets of 6

Rest 2-3 minutes between sets. Heavy as possible.

2) Hand-Over-Hand Sled Pull: 8 sets of 100ft

Rest 90-120 seconds between sets. Load as heavy as possible while moving unbroken for the 100ft.

3) 30-20-10 – AQAP:

Dumbbell Front Squats 50/35

Burpees


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=h55Br8luh0w

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