Champlain Valley CrossFit – Competition: Tuesday, September 12th, 2017

*Membership Price Changes HERE

WOD:

1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets

Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute.

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.

4a) 10 rounds AQAP:

1 Snatch 155/105

3 Handstand Push-ups

5/4 Calories Ski Erg

Rest 10 minutes

4b) 5 rounds AQAP:

2 Snatches 155/105

6 Handstand Push-ups

10/8 Calories Ski Erg

Rest 10 minutes

4c) AQAP:

10 Snatches 155/105

30 Handstand Push-ups

50/40 Calories Ski Erg

Snatches and HSPU are anyway, anyhow.

5) Banded Bar Dips: 6 sets of 4

Rest 2-3 minutes between sets. Build to a max band tension.

6) Kneeling Split Single Arm Dumbbell Press: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as possible.


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

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