Champlain Valley CrossFit – Competition: Saturday, March 18th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Hang Power Clean – 15 minute EMOTM:

Minutes 1-3 – 10 @ 135/95

Minutes 4-6 – 8 @ 165/115

Minutes 7-9 – 6 @ 185/135

Minutes 10-12 – 4 @ 225/155

Minutes 13-15 – 2 @ 245/165

Goal stimulus is that you should be able to do everything unbroken. Scale accordingly up or down as deemed fit. Focus should be on barbell cycling.

2) 7 minute AMRAP:

15 Dumbbell Thrusters 50/35

50 Double-unders

Rest as needed.

3) AQAP:

5-4-3-2-1 Rope Climbs 15ft

25-20-15-10-5 Calories Ski Erg

Rest as needed.

4) Toes-to-bar: 75 for time

Keep track of time and sets to complete.

5) Strict Ring Dips: 4 sets of 8

Rest 2-3 minutes between sets. Load as heavy as possible.

6) D-Ball Bear Hug Hold: Accumulate 3 minutes @ 150/100

Keep track of time and attempts to complete.


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

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