Champlain Valley CrossFit – Fitness: Monday, March 20th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 10 rounds for Max Reps:

30 seconds Burpees

30 seconds Rest


Extra Work:

3) Good Morning: 4 sets of 15

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


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

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