Champlain Valley CrossFit – Competition: Tuesday, March 21st, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) 21 minute EMOTM:

Station 1 – 1 Round Strict Cindy

Station 2 – 10-20 Calories Ski Erg

Station 3 – 5 Box Jumps 40/30

Scale as needed. Pick output you can maintain for all 7 rounds.


WOD:

2) Halting Snatch + Hang Snatch + Overhead Squat: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Halt, pull below knee and hold for 3 seconds then finish the lift. Build as heavy as deemed fit. Start around 60-70% of your 1RM.

3) 2 Halting Cleans + 1 Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Cleans. All are full Squat. Build as heavy as deemed fit. Start around 60-70% of your 1RM.

4a) AQAP:

100 Double-unders

21 Thrusters 95/65

9 Muscle-ups

Rest 3 minutes

4b) 2 rounds AQAP:

50 Double-unders

15 Thrusters 95/65

6 Muscle-ups

Rest 3 minutes

4c) 3 rounds AQAP:

30 Double-unders

9 Thrusters 95/65

3 Muscle-ups


Extra Work:

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds betweens sets. Use a stall bar if you have one.


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

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