Champlain Valley CrossFit – Sport: Friday, February 8th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 

Snatch +

Hang Snatch +

Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. We will be working this complex for the next 3 weeks.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Clean +

Hang Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. We will be working this complex for the next 3 weeks.

2) 7 minute Up Ladder:

3 Dumbbell Thrusters 35/25

3 Pull-ups

Workout is performed as 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Pegboard: 10 minutes Practice

Work on any facet of a Peg Board.

4) Seated Wide Grip Cable Row: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  
https://www.youtube.com/watch?v=4ZJMblG5apg&t=3s

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