Champlain Valley CrossFit – Competition: Wednesday, July 12th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Behind the Neck Jerk: 5 sets of 3

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

2) Incline Bemch Press: 4 sets of 8

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

3) Speed Deadlifts: 2 Reps EMOTM x 10 sets @ 40-50% Bar Weight + 20-30% Band Tension

Warm-up as needed. Add 5-10% in band tension/load from last week.

4) 4 sets of:

25 Wall Balls 30/20

20 Chest-to-bar Pull-ups

15 Power Snatch 75/55

10 Box Jump Overs 24/20

Rest 5 minutes

Rotate the order of movements each round, but keep the reps fixed. So your second round should be 25 Box Jump Overs, 20 Wall Balls, 15 Power Snatch, 10 Chest-to-bar Pull-ups. Your 3rd round should start with 25 Chest-to-bar Pull-ups, and so on. Once complete you should have completed 70 reps of each movement.

5) Heavy Sand Bag Bear Carry: 4 x 100m

Rest 2-3 minutes between sets. These are for time.

6) Weighted Close Grip Chin-up: 4 sets of 6

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

7) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

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