Champlain Valley CrossFit – Fitness: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 2 Sumo Deadlifts @ 60-70% + Red Bands

Station 2 – 5 High Box Jumps

Station 3 – 10-20 Calorie Row

For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent.

2) 10 minute AMRAP:

12 Box Jump Overs 24/20

12 Knees-ups

12 Ball Slams 40/30


Extra Work:

3) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.


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

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