Champlain Valley CrossFit – Competition: Wednesday, July 11th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build only as heavy as lifts stay clean and snappy.

2) Behind the Neck Push Press: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk Grip.

3) 4 sets of:

10 Hang Power Clean

10 Front Squats

10 Push Jerks

10 Hang Power Clean

Rest 3-5 minutes between sets. Build as heavy as deemed fit.

4) 5 sets of:

50m Overhead Barbell Carry 185/135

+

5-10 Paralette Hanstand Push-ups

Scale as needed. Handstand Push-ups should be done in a manner that you can perform them unbroken. Rest 2 minutes between sets.

5) Sandbag Carry: 8 sets of 50m

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

6) Cable EZ Bar Press Down: 3 sets of 30

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

7) AQAP:

20 GHD Sit-ups w/Medball 30/20

30 GHD Sit-ups w/Medball 20/14

40 GHD Sit-ups


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

https://www.youtube.com/watch?v=KOQm-XepBF8

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