Champlain Valley CrossFit – Sport: Friday, April 13th, 2018

*We are changing our client management software HERE


1) Every 1:30 x 7 sets: Muscle Clean + Front Squat + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Halting Power Clean + Hang Clean + Jerk

Continue to build loading from Part 1.

3) AQAP:

25 Calories Ski/Bike/Row/Run

30 Push-ups

21 Thrusters 75/55

25 Calories Ski/Bike/Row/Run

20 Push-ups 15 Thrusters 75/55

25 Calories Ski/Bike/Row/Run

10 Push-ups

9 Thrusters 75/55

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other.

5) Hollow Hold: Accumulate 3 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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