Champlain Valley CrossFit – Competition: Tuesday, January 8th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

**For Sport Programming going forward there will be a slight shift in programming emphasis on Tuesday’s. We are going to go from low-moderate loading skill based complexes, and transition to a block working on barbell cycling. So you can expect to see Barbell Cycling work on Tuesday, and heavy Olympic Complexes on Friday. 

WOD:

Session A:

1) Every 3:00 x 7 sets: 5-10 Unbroken Muscle-ups

If you don’t have the capacity to perform 5+ reps each time, then change this to a low rep count EMOTM for 15-20 minutes. We’re looking for this t0 be volume work. If 10 Unbroken Every 3:00 is easy for you, then pull back the time domain a little.

2) Weighted Ring Row: 6 sets of 4

Rest 2-3 minutes between sets. Feet should be on a 20″ Box. Ring height should put you just a couple of inches off the floor when at a Dead Hang. Add load as deemed fit. Focus on good control on the descent of the movement, don’t just drop.

3) Cable Wide Grip Lat Pull-Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Cable Flat Bar Upright Rows: 3 sets of 30

Rest 90-120 seconds between sets. Keep weight light and focus on positioning/activation.

5) Run: 8 x 400m

Rest 2 minutes between sets. Goal is fastest maintainable pace.


Session B:

1) Snatch Warm-up – 2 sets of:

5 Tall Power Snatch

5 Snatch Balance

10 Sotts Press

Not for time. Rest as needed. Perform with an empty bar.

2) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

3) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

4) 7 rounds AQAP:

9 Chest-to-bar Pull-ups

15 Hang Power Snatch 65/45

30 Double-unders


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

https://www.youtube.com/watch?v=XasbbE78WaU

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