Champlain Valley CrossFit – Fitness: Friday, January 12th, 2018


1) Every 1:30 x 7 sets: 5 Deadlifts

Reference past weeks for loading. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop, no Touch-and-Go. 

2) Every 1:30 x 7 sets:

5 Bent Over Rows


10 Russian Kettlebell Swings

You choose the loading. Keep the movement strict and controlled for the Bent Over Rows.

3) AQAP:

50 Heavy Rope Single-unders

50 Shoulder-to-Overhead 45/35

50 Heavy Rope Single-unders

50 Knees-up

50 Heavy Rope Single-unders

50 Dumbbell Front Rack Lunges 25/15

50 Heavy Rope Single-unders

Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick reps you can maintain for all 10 sets.

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

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