Champlain Valley CrossFit – Fitness: Monday, October 8th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Front Squat: 10-8-6-4-2 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) D-Ball Bear Hug Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading.

3) 7 minute AMRAP:

10 Burpee Box Jump Overs 24/20

10 Dumbbell Hang Power Cleans 35/25


Extra Work:

4) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.


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

https://www.youtube.com/watch?v=rPfY0zEcl2k

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>