Champlain Valley CrossFit – Competition: Wednesday, March 13th, 2019

WOD:

1) Every 1:30 x 10 sets: 3-10 Kipping Paralette Handstand Push-ups

You choose the deficit and the rep count.

2) 4 sets of:

8 Strict Press +

30 second Bottom of Push-up Hold

Rest 2-3 minutes between sets. Hold should be done just off the ground.

3) Every 3:00 x 5 sets:

3 Squat Cleans +

3 Thrusters +

3 Push Jerk

Build as heavy as deemed fit. Reference last week for loading.

4) 40 minute EMOTM:

1 – 10-20 Calorie Row

2 – 5-10 Strict Toes-to-bar

3 – 10-20 Calories C2 Bike

4 – 5 Dumbbell Squat Clean Thrusters 50/35

Pick output you can maintain for all 10 rounds. Work hard, but don’t crush yourself.


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

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