Champlain Valley CrossFit – Fitness: Wednesday, July 12th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1a) 0:00-21:00 – Every 3:00 x 7 sets:

200m Sprint +

5 Strict Press

Approach the run as a sprint, don’t just jog. Start around 60-70% of your 1RM for your Strict Press. Build as heavy as deemed fit.

1b) 21:00 – 30:00 – 9  minute EMOTM:

5-15 Push-ups

Pick a rep scheme that you can maintain unbroken sets.

1c) 30:00 – 40:00 – 10 minute AMRAP:

18 Box Jumps 24/20

15 Wall Balls 14/8

12 Ring Rows


Extra Work:

2) Band Pull-aparts: 100 Reps

Switch between over and underhand every 10 reps. Not for speed.


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

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