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.

WOD:

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
https://www.youtube.com/watch?v=w7HMOsRUFS8

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