Champlain Valley CrossFit – Competition: Tuesday, October 10th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Snatch: 3×2, 4×1, Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) Every 5:00 x 10 sets:

12 Toes-to-bar

9 Burpee Box Jumps Overs 24/20

6 Calories Assault Bike

T2B should be unbroken throughout, scale appropriately, goal is hard, but maintainable paces.

5) False Grip Pausing Ring Pull-up: 6 sets of 4

Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds with chin over rings, ideally rings at sternum.

6) Pausing Ring Dips: 6 sets of 4

Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds at the bottom of each rep.


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

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