Champlain Valley CrossFit – Fitness: Friday, December 7th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 Bench Press

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

10 Kettlebell Upright Rows +

20-30 second Handstand Hold

Work to build on your Handstand Hold from last week. Upright row is a single Kettlebell with both hands on it, strict!

3) 7 minute Up Ladder:

3 Kettlebell Hang High-Pulls 70/53

3 Wall Balls 14/8

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.


Extra Work:

4) Barbell Overhead Support: 8 x :20 ON/:10 OFF

Load as deemed fit, but use a load you can maintain the support for all 8 sets.

 


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

https://www.youtube.com/watch?v=k3Mvyt4pBQQ&t=3s

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