Champlain Valley CrossFit – Sport: Friday, February 9th, 2018


1) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit.

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

Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds on the Halting Clean.

3) 10 minute AMRAP:

50 Calories Ski/Bike/Row

25 Clean and Jerks 95/65

Extra Work:

4) Barbell Z-Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

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