Champlain Valley CrossFit – Competition: Wednesday, August 9th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Every 3:00 x 6 sets:

Sets 1 & 2 – 5 Push Press + 1 Jerk

Sets 3 & 4 – 3 Push Press + 3 Jerks

Sets 5 & 6 – 1 Push Press + 5 Jerks

Warm-up as needed. Build as heavy as deemed fit.

2) Bamboo Bar Bench Press: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

3) Deficit Deadlift: 3 sets of 3

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

4) 4 sets of:

21/18/15/12 Unbroken Thrusters 135/95

21/18/15/12 Calories Assault Bike

800m Recovery Jog

No rest between sets. Thruster and Assault Bike should be at a hard effort. Recovery Jog should be done at a goal pace that you are going to maintain for all 4 sets. Run as fast as possible, while still being able to recover through the Run and hit the next round of Thrusters/AB at a hard effort.

5) Max Reps:

90 seconds Clean and Jerk 225/155

90 seconds Rest

60 seconds Clean and Jerk 225/155

60 seconds Rest

30 seconds Clean and Jerk 225/155

30 seconds Rest

Scale to a load you can do a minimum of a rep every 10 seconds.

6) Kettlebell Farmers Carry: 100m @ 203/124

For time. Keep track of attempts to complete.

7) Pendlay Row: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

8) L-Sit: 6 x :20 ON/:40 OFF

Scale time as needed.


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

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