Champlain Valley CrossFit – Sport: Friday, April 12th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

2 Hang Power Clean +

1 Thruster

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 10 minute Up Ladder:

3 Hang Power Cleans 115/75

3 Bar Facing Burpees

9 Toes-to-bar (Fixed)

Work structure is the following 3+3+9, 6+6+9, 9+9+9, 12+12+9, 15+15+9, and so on.


Extra Work:

3) Handstand Walk: 10 minutes Practice

Drill kicking up 5-10ft from the wall and trying to walk to the wall.

4) Supermans/Arch-ups: 100 Reps

Break-up as needed. Hold the top position for a brief pause each rep.


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

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