Champlain Valley CrossFit – Competition: Wednesday, November 7th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Use this as warm-up. Rest 90-120 seconds between sets.

2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day

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

3) Clean Pull off Riser: 5 @ 108%, 5 @ 113%, 5 @ 118%

Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them.

4) Front Squat: 3 @ 70%, 3 sets of 3 @ 73%

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

5) Romanian Deadlift: 3 sets of 5 @ 53% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent.

6) Hip Extension: 3 sets of 30

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

7) C2 Bike – 8 sets of:

1 minute Damper 5

1 minute Damper 4

1 minute Damper 3

1 minute Damper 2

1 minute Damper 1

Goal here is consistent pacing for the entire 40 minutes. Goal here is to learn how to maintain paces with different resistance levels, and for those who haven’t been on a bike much learn how to create some decent power output at high RPM’s. Work at 80-90% of your 40 minute effort pace/wattage.


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

https://www.youtube.com/watch?v=NsflZdSLai4

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