Champlain Valley CrossFit – Fitness: Tuesday, November 14th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 3-5/side Double Kettlebell Front Rack RNT Split Squat

2 – 3/side Single Stand Standing Dumbbell Press

3 – 5 Max Effort Wall Balls

1 – Banded attached at the outside knee/forward knee. Perform all reps on 1 side before switching to the other. Focus on positioning and movement quality over load.

2 – Standing on 1 foot, perform 3 Dumbbell Strict Press on the opposing arm, then switch to the other side.

3 – Pick a Wall Ball heavier than you would normally use. Perform a full Squat and throw the ball as high as you can. Let it drop and hit the floor, then perform the next rep. Take 3-5 seconds between reps.

2) 7 minute AMRAP:

21 Deadlifts 75/55

15 Front Squats 75/55

9 Shoulder-to-Overhead 75/55


Extra Work:

3) D-Ball Carry: 400m

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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