Champlain Valley CrossFit – Competition: Wednesday, October 10th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

Session A:

1) Row/Ski: 

A) 5:00 Easy

B) 2 sets of –  10/7 Cal Row Sprint, Rest :30 10/7 Cal Ski Sprint – Rest 1:00 Between Sets

C) 3 sets of – 20/14 Cal Row @ 80% 20/14 Cal Ski @ 80% – Rest 2:00 Between Sets

D) 4 sets of – 30/20 Cal Row @ 70% 30/20 Cal Ski @ 70% – Rest 3:00 Between Sets

Work for consistent paces across each respective piece.

Distance references if you are changing modalities HERE


Session B:

1) Deadlift:

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 95-105%

1 @ 95-105%

Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one.


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

https://www.youtube.com/watch?v=b4_5TkRlTB4

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