Champlain Valley CrossFit – Fitness: Friday, April 12th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65%, 8 @ 70%, 6 @ 75%, 6 @ 80%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 20-40 Alternating Plank Shoulder Taps.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 8 @ 70%, 6 @ 75%, 6 @ 80%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 10 Furniture Slider Hamstring Curls.

2) 10 minute Up Ladder:

3 Kettlebell Hang High-Pulls

3 Burpees

9 Knees-up (Fixed)

Work structure is the following 3+3+9, 6+6+9, 9+9+9, 12+12+9, 15+15+9, and so on.


Extra Work:

3) Supermans/Arch-ups: 100 Reps

Break-up as needed. Hold the top position for a brief pause each rep.


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

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