Champlain Valley CrossFit – Fitness: Monday, November 5th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:00 x 6 sets: 3-3-3-3-5-7

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume.

2) Front Squat – Every 2:00 x 6 sets: 1-1-1-1-2-3

Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume.

3) 7 minute AMRAP:

10 Dumbbell Front Squats 25/15

10 Burpees


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Stimulus is consistent walking, scale load as needed for desired stimulus.


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

https://www.youtube.com/watch?v=h55Br8luh0w

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