Champlain Valley CrossFit – Competition: Tuesday, May 16th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

Pre Class:

1) 18 minute EMOTM:

Station 1 – 10-20 Calorie Ski

Station 2 – 50ft Dumbbell Single Arm Overhead Walking Lunge

Station 3 – 50ft Heavy Sled Push

Alternate arms between each round on the lunge. Pick output you can maintain for all 6 rounds.


WOD:

2) Power Snatch: 7 sets of 3 T+G

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

3) Power Clean + Push Jerk: 5 sets of 3 T+G

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

4) “Regionals 11.3″ – 21-15-9 – AQAP:

Deadlift 315/205

Box Jump 30/24


Extra Work:

5) Muscle-up “In-Out” Transition: 5 sets of 3-5 reps

Starting with the rings at the chest, transition to the dip position, and then back down. Repeat for reps. Use assistance as needed. Rest 2-3 minutes between sets.

6) AQAP:

30 Chest-to-bar Pull-ups

30 Strict Pull-ups

30 Pull-ups

Scale as needed.

7) Strict Ring Dips: 4 sets of Max Reps

Rest 2-3 minutes between sets. If you don’t have a minimum of 10 reps/set, then perform a 10 minute EMOTM.


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

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