Champlain Valley CrossFit – Competition: Wednesday, September 12th, 2018

WOD:

Session A:

1) Run: 6K

Ideally perform as a trail run if you can.

Distance references if you are changing modalities HERE


Session B:

1) Deadlift:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Every 1:30 x 7 sets: 3 T+G Power Snatch

Work in 60-75% range. Keep reps snappy, fast, and clean.

3) Every 1:30 x 7 sets: 3 T+G Power Clean

Work in 60-75% range. Keep reps snappy, fast, and clean.

4) Snatch Grip Romanian Deadlifts: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible. Use straps if you have them.

5) Russian Kettlebell Swings: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

6) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

7) Dog Sled Push: 400m @ 75% Bodyweight

Sled weighs 100lbs. Smooth and steady pace.


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

https://www.youtube.com/watch?v=S_tFnDi35PU

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