Champlain Valley CrossFit – Fitness: Monday, October 9th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Front Squat: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 D-Ball Over the Shoulder 70/50

3 Box Jump Overs 24/20

Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up.


Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously for the 400m.


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

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Your email address will not be published.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>