Champlain Valley CrossFit – Fitness: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM

Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets.

2) 10:00-15:00 – 5 minute AMRAP:

50 Ring Rows

Max Kettlebell Swings 35/26

Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP.

3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups

Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set.

4) 28:00-40:00 – 12 minute AMRAP:

12 Burpees

18 Wall Balls 14/18

24 Kettlebell Deadlifts 35/26


Extra Work:

5) Front Plank: Accumulate 3-5 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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