Champlain Valley CrossFit – Competition: Wednesday, January 10th, 2018

WOD:

1) Bench Press – Every 2:30:

8 @ 60-70%

6 @ 70-80%

4 @ 80-90%

4 @ 85-95%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 65-75%

4 @ 75-85%

3 @ 80-90%

3 @ 85-95%

Pick weights based on feel.

3) Deadlift:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

4) Hang Power Clean: 5 Reps Every 2:00 x 8 sets

Start around 60% of your 1RM. Build as heavy as deemed. Only build as heavy as you can maintain cycling the bar.

5) Paralette HSPU: 7 sets Every 1:30

You pick the deficit, strict or kipping, and reps.

6) Tempo Ring Push-up: 4 sets of 8

Rest 2-3 minutes between sets. 3 second Descent, 3 second Hold, Fast Up.

7) Not For Time:

50 GHD Sit-ups

20 Strict Toes-to-bar

1 minute Sandbag Bear Hold 250/200

Use a stall bar if you have one.


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

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