Champlain Valley CrossFit – Competition: Saturday, September 9th, 2017

*Membership Price Changes HERE

WOD:

1) 15 minute EMOTM:

Minutes 1-3 – 5 Clean and Jerk 115/75

Minutes 4-6 – 4 Clean and Jerk 155/105

Minutes 7-9 – 3 Clean and Jerk 205/145

Minutes 10-12 – 2 Clean and Jerk 245/165

Minutes 13-15 – 1 Clean and Jerk 275/185

Intended stimulus is barbell cycling, i.e. all reps done Touch-and-Go. Reps can be done anyway, anyhow, but most if not all should be Power Clean + Push Jerk.

2) 2-3-4 minute AMRAP – 1 minute Rest:

9 Bar Muscle-ups

18 Dumbbell Thrusters 50/35

Max Burpee Box Jump Overs 24/20

Scale as needed.

3) 5 rounds AQAP:

30/25 Calories Rowed

30 Kettlebell Swings 53/35

Scale as needed.

4) 5 sets of:

50ft Handstand Walk

12 Strict Toes-to-bar

9 Strict Bar Dips

Not for time, but for quality.


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

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