Champlain Valley CrossFit – Competition: Saturday, July 15th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) AQAP:

400m Run

30 Kettlebell Thrusters 53/35

500m Row

30 Burpees

500m Row

30 Burpees

500m Row

30 Kettlebell Thrusters 53/35

400m Run

Rest as needed.

2) “Games 14.6″ – AQAP:

8 Deadlifts 155/115 -7 Power Cleans 155/115 – 6 Power Snatch 155/115

8 Pull-ups – 7 Chest-to-bar Pull-ups – 6 Bar Muscle-ups

6 Deadlifts 155/115 -5 Power Cleans 155/115 – 4 Power Snatch 155/15

6 Pull-ups – 5 Chest-to-bar Pull-ups – 4 Bar Muscle-ups

4 Deadlifts 155/115 -3 Power Cleans 155/115 – 2 Power Snatch 155/115

4 Pull-ups – 3 Chest-to-bar Pull-ups – 2 Bar Muscle-ups

Rest as needed.

3) 3 rounds AQAP:

1000m Assault Bike

9 Paralette Handstand Push-ups

3 Legless Rope Climbs

Rest as needed.

4) Weighted Pistol Squat: 10 minute EMOTM

No more than 3 reps/side/minute.


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

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