Champlain Valley CrossFit – Competition: Tuesday, November 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 50ft Handstand Walk

2 – 10-20 Bound Box Jump Overs 24/20

3 – 10-20 Calories Ski/Bike/Row

Pick output you can maintain for all 7 rounds. The goal for the Box Jump Overs is to work on the skill of bounding. If you can’t do it at the prescribed height, scale the height, work the SKILL, don’t just do Box Jump Over with a pause. Bounding Box Jump Overs should be no pause anywhere.

2) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set.

3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

Start around 60-70% of your 1RM Snatch. Reset on the floor between each rep.

4) 5 sets of 1:30 Work/1:30 Rest

1 Round of “DT”

Max Calories Assault Bike

Scale loading so that you can complete the round of “DT” in 60 seconds or less. Keep track of Calories earned each round.

5) 5 sets of:

1 Legless Rope Climb 15ft

5 Muscle-ups

10 Chest-to-bar Pull-ups

Each set is for time. Rest 2 minutes between sets.

6) False Grip Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a box. Add load if deemed fit.

7) Strict Chin-up: 4 sets of 4

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


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

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