Champlain Valley CrossFit – Sport: Friday, July 14th, 2017

*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Snatch: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat.

2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. All reps full Squat and Split.

3) 12 minute AMRAP:

50 Double-unders

15 Toes-to-bar

10 Power Snatch 75/55


Extra Work:

4) Chest-to-bar Pull-up: 10 minutes Practice

Work on any facet, strength or skill of a Chest-to-bar Pull-up.

5) Double Kettlebell Front Rack Carry: 400m

Heavy as possible. Keep it under 10 minutes.


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

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