Champlain Valley CrossFit – Fitness: Monday, September 9th, 2018


1) Front Squat: 8-6-6-4-4 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.

3) 10 minute AMRAP:

50 Heavy Rope Single-unders

25 Air Squats

10 Kettlebell Hang High-Pulls 53/35

Extra Work:

4) Hip Thrust: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

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

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