Champlain Valley CrossFit – Competition: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) 18 minute EMOTM:

Station 1 – 150-200m True Form Run

Station 2 – 150-200m True Form Run

Station 3 – 1 Round Strict Cindy

Station 4 – 1 Round Strict Cindy

Station 5 – 12-15 Wall Balls 30/20

Station 6 – 12-15 Wall Balls 30/20

This is a 3 round circuit. Scale volume as needed to get maintainable output.


WOD:

2) Power Snatch: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

3) Power Clean + Push Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

4) 5 rounds AQAP:

18 Box Jump Overs 24/20

12 Toes-to-bar

6 Power Snatch 135/95


Extra Work:

5) 5 rounds AQAP:

3 Strict Muscle-ups

100m Kettlebell Farmers Carry 70/53

Scale as needed.

6) Strict Deficit Handstand Push-up: 10 minute EMOTM

Pick a deficit and rep scheme you can maintain for all 10 sets.

7) Legless Rope Climb: 3 sets of 5

Rest 3 minutes between sets. Goal is to do these as fast as possible.


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

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