Champlain Valley CrossFit – Competition: Saturday, April 13th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) Every 1:30 x 10 sets:

2 Hang Power Snatch +

1 Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pulls: 4 sets of 3 @ 105%

Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them.

3) 21-18-15-12-9-6-3 – AQAP:

Strict Handstand Push-ups

50 Double-unders

Scale as needed. 50 Double-unders after each round.

4) 4 rounds AQAP:

400m Run

21 Wall Balls 30/20

7 Bar Muscle-ups

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation.


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

https://www.youtube.com/watch?v=JBHzXF-mVjY

For those athletes who need a little help getting into a Squat, this is a good place to start.

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