Champlain Valley CrossFit – Competition: Tuesday, May 15th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry

3 – 40 seconds Ski/Bike/Row/Run

4 – 5 Double Kettlebell Clean + Push Press

Pick reps, output, etc. you can maintain for all 5 cycles.

2) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

3) Snatch Pull + Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

4) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

5) Every 8:00 x 4 sets:

500m Row

15 Overhead Squats 155/105

7 Bar Muscle-ups

Keep track of time to complete each round.

6) Half Rope Rope Climb: 10 Reps

Work on trying to perform this at consistent pacing/rest periods.

7) False Grip Ring Row: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit. Feet should be on a 20″ box.


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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

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