Champlain Valley CrossFit – Fitness: Monday, May 15th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space.

WOD:

1) Front Squat Every 2:30: 10-7-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat Every 2:30: 10-7-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) For Max Reps:

4 x 40 seconds Burpees – 20 seconds Rest

4 x 40 seconds Air Squats – 20 seconds Rest

4 x 40 seconds D-Ball Over the Shoulder 70/50 – 20 seconds Rest

Perform all 4 rounds of one movement before moving onto the next.


Extra Work:

4) Romanian Deadlift: 3 sets of 12

Rest 90-120 seconds between sets. Focus on position, then load.


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

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