Champlain Valley CrossFit – Sport: Friday, January 11th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

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

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex.

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

Clean Pull +

Low Hang Power Clean +

Low Hang Clean

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex.

2) 10 minute AMRAP:

21 Wall Balls 20/14

15 Alternating Dumbbell Snatch 50/35

9 Toes-to-bar


Extra Work:

3) Sumo Stance Good Morning: 4 sets of 12

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

4) Supinated Bent Over Barbell Row: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

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