Champlain Valley CrossFit – Competition: Tuesday, October 9th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

Session A:

1) Run:

A) 5:00 Easy

B) 2 sets of 3 x 50m Sprint Every 1:00 – Rest 3:00 Between sets

C) 5 x 300m @ 80% (Hill Run or Weight Vest) – Rest is 2:00 or Walk Back Down the Hill

D) 3K Easy

Work for consistent paces across each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Bench Press:

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 95-105%

1 @ 95-105%

Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one.


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

https://www.youtube.com/watch?v=Cdxwf8CGBE4

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