Champlain Valley CrossFit – Sport: Friday, June 16th, 2017

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. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Pull-ups

9 Power Snatch 95/65


Extra Work:

4) Dumbbell Z-Press: 4 sets of 10

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

5) Double Dumbbell Overhead Walking Lunge: 5 sets of 50ft

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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