Champlain Valley CrossFit – Competition: Tuesday, August 8th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) 18 minute EMOTM:

1 – 1 Round of “Mary”

2 – 1 Round of “Mary”

3 – 100ft Double Kettlebell Fron Rack Carry 70/53

4 – 100ft Double Kettlebell Fron Rack Carry 70/53

5 – 10-20 Calories Ski Erg

6 – 10-20 Calories Ski Erg

Pick efforts you can maintain for the 3 cycles. “Mary” is 5 HSPU, 10 Pistols, 15 Pull-ups.


WOD:

2) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Start around 50% of your 1RM and build a heavy as deemed fit.

3) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) AQAP:

30 Alternating Dumbbell Snatch 70/50

60 Knees-to-armpits

30 Alternating Dumbbell Snatch 70/50


Extra Work:

6) Strict Deficit Handstand Push-up: 7 sets of 3

Build to a max deficit. Rest 90-120 seconds between sets.

7) Strict Bar Dips: 50 Reps

Goal is to complete in sets no smaller than 5.


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

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