Champlain Valley CrossFit – Fitness: Friday, March 9th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.


1) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets @ 50% of Max DL + 20-30% Band Tension

Warm-up as needed. Weight should stay fixed for all 10 sets for this. Focus on maximal bar speed.

2) Single Leg Kettlebell Deadlifts: 8/side Every 2:00 x 5 sets

Perform all reps on 1 side before switching to the other. Focus on positioning over load.

3) 14 minute AMRAP:

100 Heavy Rope Single-unders

20 Front Squats 65/45

100 Heavy Rope Single-unders

24 Push-ups

100 Heavy Rope Single-unders

20 Ball Slams 40/30

100 Heavy Rope Single-unders

24 Ring Rows

Extra Work:

4) Dumbbell Bench Press:  4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

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


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