Champlain Valley CrossFit – Competition: Saturday, January 12th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Every 2:00 x 7 sets: 10-20 Unbroken Strict Handstand Push-up

Pick a rep count you can maintain for all 7 sets. If you don’t have the capacity for 10 reps consistently unbroken, scale the reps appropriately and add on sets to get some solid volume of a minimum of 50 reps.

2) Weighted Strict Bar Dips: 6 sets of 4

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

3) Every 1:30 Until Failure: 3-Position Squat Clean Thruster 155/105

Add 10/5 Every 1:30 until failure. Order is Floor, Low Hang, Above the Knee Hang…this is a total of 3 Squat Clean Thrusters, NOT 3 Squat Cleans + 1 Thruster. Must be performed as a complex.

4) AQAP:

21-15-9 Thrusters 115/75

12-9-6 Bar Muscle-ups

Scale as needed.

5) AQAP:

30 Dumbbell Box Step-Overs 50/35 @ 24/20

30 Overhead Squats 185/135

30 Dumbbell Box Step-Overs 50/35 @ 24/20

Scale as needed.

6) 3 sets of:

10 Dead-Stop Strict Press +

30 second Handstand Hold

Rest 2-3 minutes between sets. Each rep is performed from a Dead-Stop at the Front Rack.


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

https://www.youtube.com/watch?v=5aETyEB_VLI

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