Champlain Valley CrossFit – Competition: Wednesday, May 16th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Snatch Grip Push Press: 4 sets of 4

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

2) Jerk Recovery: 4 sets of 3 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

3) Every 3:00 x 6 sets: 5 T+G Power Snatch

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

4) Deficit Trap Bar Deadlift: Heavy Single + 3 sets of 3 @ 85-90%

Warm-up as needed. Rest as needed. You choose the deficit.

5) Every 3:00 x 5 sets:

5 Deficit Kipping Handstand Push-ups

200m Run

10 Strict Ring Dips

Pick a max deficit that allows you to go unbroken. Goal for Ring Dips should be unbroken as well, scale volume as needed.

6) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempt to complete.

7) AQAP:

200m D-Ball Bear Carry 150/100

50 GHD Sit-ups

25 Strict Toes-to-bar


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

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