Champlain Valley CrossFit – Fitness: Friday, January 11th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

10 Supinated Bent Over Barbell Rows +

5 Standing Dumbbell Strict Press

Pick loads that are difficult, but that you feel confident in being able to maintain for all 7 sets.

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

20-30 seconds Handstand Hold +

20-30 second Hanging Hollow Hold

Pick times that you feel confident that you can maintain for al 7 sets.

2) 10 minute AMRAP:

21 Wall Balls 14/8

15 Alternating Dumbbell Snatch 35/25

9 Knees-up


Extra Work:

3) Sumo Stance Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load.


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

https://www.youtube.com/watch?v=aNdpL-Xtosw

 

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