Champlain Valley CrossFit – Competition: Tuesday, March 13th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.


1) 18 minute EMOTM:

1-3 – 40 seconds Ski/Bike/Row/Run

4-6 – 25ft Handstand Walk + 5 Kipping Handstand Push-ups

7-9 – 50ft Double Dumbbell Overhead Walking Lunges 50/35

Pick reps/output you can maintain for the 2 cycles through.

2) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch

Continue to build loading from complex 1. Build as heavy as deemed fit.

4a) 3 rounds @ 80-90%:

15 Thrusters 100/65

15 Chest-to-bar Pull-ups

Rest 5-10 minutes

4b) 3 rounds @ 80-90%

25 Wall Balls 20/14

25 Dumbbell Deadlifts 50/35

Hit workouts at efforts that are maintainable and not crushing. Goal is each round at the same pace.

5) Rope Climbs: 3 sets of 5

Rest 2 minutes between sets. For time.

6) False Grip Ring Rows: 4 sets of 8

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Wide Grip Lat Pull Down: 4 sets of 12

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

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

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