Champlain Valley CrossFit – Competition: Wednesday, February 6th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.


Session A:

1) 5 sets of:

3 Strict Press +

6 Push Press

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

2) Every 3:00 x 5 sets:

7 T+G Power Clean + Push Jerk

Warm-up as needed. Goal is constant movement on the barbell. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 Calories Ski Erg

3 Strict Handstand Push-ups

Workout is 3+3, 6+6, 9+9, and so on until 10 minutes is up.

4) Dumbbell Bench Press: 4 sets of 20

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

Session B:

1) 40 minute EMOTM:

1 – 100-200m Run

2 – 100ft Double KB Front Rack Carry

3 – 10-20 Calories Assault Bike

4 – 50ft Single Arm Dumbbell Overhead Walking Lunge 100/70

Pick output you can maintain for all 10 rounds. Switch sides for the lunge each round.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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