Champlain Valley CrossFit – Competition: Wednesday, March 14th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Pausing Football Bar Bench Wide Grip: 4 sets of 6

Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. Build as heavy as deemed fit.

2) 1 Jerk Balance + 2 Halting Jerks: 7 sets

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

3) Every 4:00 x 6 sets: 3 Power Snatch + 3 Hang Power Snatch

Start at a moderate weight and build as heavy as deemed fit. All reps should be done T+G/Cycled.

4) Deadlift:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Rest as needed between sets.

5) Ring Dip: 4 sets of 6

Rest 2-3 minutes between sets. Add load as deemed fit.

6) Paralette Push-ups: 3 sets of 12

Rest 2-3 minutes between sets. Add load as deemed fit.

7) GHD Sit-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.


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

https://www.youtube.com/watch?v=f44uKudJT88

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