Champlain Valley CrossFit – Competition: Monday, October 8th, 2018

*Fall Wholeness Challenge Sign-up HERE


 Session A:

1) C2 Bike: 

A) 5:00 Easy 

B) 6x200m Sprint, Every 1:00 

C) 4 sets of – 3x500m @ 85-95% Every 2:00 – Rest 4:00 Between Sets 

D) 5:00 Active Recovery

Work for consistent paces across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 95-105%

1 @ 95-105%

Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one.

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

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