Champlain Valley CrossFit – Competition: Wednesday, May 17th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1) Push Press: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70-80% of your 1RM. Build as heavy as deemed fit.

2) Bench Press: Establish a 10RM

Warm-up as needed. Rest as needed. Take as many sets as needed. Don’t be afraid to push to failure.

3) 2″ Deficit Clean Pull: 3 sets of 3 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) AQAP:

30 Dumbbell Squat Clean Thrusters 70/50

Scale as needed to keep you from doing Singles.

5) 5 rounds:

20/15 Calorie Assault Bike

20 Wall Balls 20/14

20 Toes-to-bar

20 Kettlebell Swings 70/53

200m Run

Rest 5 minutes

Keep track of time to complete each round.

6) D-Ball Bear Carry: 400m @ 150/100

Keep track of time and attempts to complete.

7) Football Bar Bench Press: 100 Reps

Use a weight you can do 30-40 reps to start. Use the mid grip.

8) AQAP:

50 GHD Sit-ups

2 minute Hollow Hold

1 minute L-Sit Hold


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

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