Champlain Valley CrossFit – Fitness: Friday, February 8th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft

Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

3 Wide + 3 Normal + 3 Narrow Supinated Bar Rows +

10 Scap Pull-ups

Pick a position that you can maintain the reps on the bar row for all 7 sets.

2) 7 minute Up Ladder:

3 Dumbbell Thrusters 25/15

3 Ring Rows

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

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  
https://www.youtube.com/watch?v=4ZJMblG5apg&t=3s

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