Champlain Valley CrossFit – Competition: Saturday, February 9th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.


1) Every 2:00 x 10 sets: 5 Strict Bar Dips

Load as deemed fit. Try and pick an effort you can maintain for all 10 sets.

2) 10 minute Up Ladder:

1 Squat Clean and Jerk 225/155

1 Muscle-up

1+1, 2+2, 3+3, and so on until 10 minutes is up.

3) 5 rounds AQAP:

30 Wall Balls 20/14

30 Alternating Dumbbell Snatch 50/35

30/25 Calorie Row

Scale as needed.

4) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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