Champlain Valley CrossFit – Competition: Wednesday, June 13th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Tall Jerk: 6 sets of 3

Rest 90-120 seconds between sets. Keep it light, fast and snappy, use this as positional warm-up for the Jerks.

2) Jerk: 3 sets of 5

Rest 3 minutes between sets. Heavy as possible. Perform from rack or blocks. Build as heavy as deemed fit.

3) Every 3:00 x 6 sets:

2 Power Clean +

2 Hang Squat Clean +

2 Jerks

Warm-up as needed. Build as heavy as deemed fit.

4) Trap Bar Deadlift: 3 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Set Dead on every rep.

5) Every 4:00 x 6 sets

400m Run

50ft Handstand Walk

10-15 Strict Handstand Push-ups

Goal stimulus is for the Handstand Walk and Push-ups to both be done unbroken with minimal transition time between the two, scale volume as needed.

6) 4 sets of:

20 second Bar Dip Support +

5 Strict Bar Dips +

10 second Bar Dip Support

Rest 3 minutes between sets. Add load as deemed fit. Performed as a complex not coming off the dip stand.

7) Weighted GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.


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

https://www.youtube.com/watch?v=MOu2BXOnF5s

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