Champlain Valley CrossFit – Sport: Friday, August 11th, 2017

*Open Gym will be 8-10 AM this Sunday, the 13th.

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.


1) Clean High-Pull + Low Hang Muscle Clean + Front Squat: Every 1:00 x 7 sets

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

2) Clean Pull + Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + Low Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 2-3-4 minute AMRAP – 1 minute Rest:

50 Double-unders

21 Shoulder-to-Overhead 95/65

Max Bar Facing Burpees

Rest 1 minute between each AMRAP. Score is total Burpees each round.

Extra Work:

5) Band Pull-Aparts: 100 Reps

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

6) Waiters Walk: 6 x 50m

Rest 60 seconds between sets. Switch sides every 50m.

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

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