Champlain Valley CrossFit – Fitness: Tuesday, November 6th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 T+G Deadlifts

Warm-up as needed. Reference 10/9/18 for loading. Warm-up to a relatively heavy set so you get 7 solid working sets. Build to a heavy set for the day.

2) Every 1:30 x 7 sets:

10 Russian Swings +

20-30 second Hollow Hold

Pick a Kettlebell weight you can use for all 7 sets. This should be heavier than normal given it’s a Russian Swing and in low volume, ideally, jump 1 to 2 Kettlebells up from your normal weight.

3) AQAP:

50 Box Jump Overs 24/20

30 Ball Slams 40/30

50 Knee Push-ups

30 Ball Slams 40/30


Extra Work:

4) Wide Grip Lat Pull Down: 5 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.


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

https://www.youtube.com/watch?v=hc0Ah_xfR-c

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