Champlain Valley CrossFit – Competition: Tuesday, November 6th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

Warm-up as needed. Rest 90-120 seconds between sets.

2) 2 Pause Jerk + Jerk: Max for Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day.

3) Behind the Neck Push Press: 5RM for Day

Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip.

4) Power Clean: 3RM for Day

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

5) Dumbbell Bench Press: 4 sets of 15

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Row: 250m Every 2:00 x 20 sets

Perform at a hard but maintainable pace.


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

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