Champlain Valley CrossFit – Sport: Friday, July 13th, 2018

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Games Fundraiser HERE

***Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 7 sets: Snatch Pull + Power Snatch + Hang Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull, no Touch-and-Go.

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

Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 4 rounds AQAP:

4 Squat Snatch 95/65

8 Squat Cleans 95/65

12 Thrusters 95/65


Extra Work:

4) Hip Thrusts: 100 Reps @ Bodyweight

Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation, not speed.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on activation, not speed.


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

https://www.youtube.com/watch?v=-S6sX_AqPCE

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