Champlain Valley CrossFit – Sport: Friday, January 11th, 2018


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

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work.

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

Continue to build loading from Part 1.

3) AQAP:

50 Double-unders

50 Shoulder-to-Overhead 75/55

50 Double-unders

50 Knees-to-armpits

50 Double-unders

50 Dumbbell Front Rack Lunges 35/25

50 Double-unders

Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick reps you can maintain for all 10 sets.

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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