Champlain Valley CrossFit – Competition: Tuesday, December 4th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as Warm-up.

2) Pause Jerk + Jerk: Max for Day

Rest 2-3 minutes between sets. Hold the bottom of the Dip for 2-3 seconds before finishing the lift.

3) Push Press: 3RM for Day

Rest 2-3 minutes between sets.

4) Power Clean: 2RM for Day

Rest 90-120 seconds between sets. Drop and reset between reps.

5) Seated Dumbbell Strict Press: 5 sets of 8

Rest 2-3 minutes between sets. Heavy as possible.

6) Run: 10 x 500m

Rest 2 minutes between intervals. Fastest maintainable pace is the goal.


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

https://www.youtube.com/watch?v=v9Aw0P7GjHE

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