Champlain Valley CrossFit – Sport: Friday, March 15th, 2019

WOD:

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

1 Snatch Pull +

1 Snatch +

2 Overhead Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading.

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

1 Clean Pull +

1 Clean +

2 Jerks

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading.

2) AQAP:

3 rounds of…

10 Power Snatch 75/55

12 Bar Facing Burpees

Rest 3 minutes after 3 rounds are complete…then…

3 rounds of…

10 Chest-to-bar Pull-ups

12 Bar Facing Burpees

Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP.


Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

4) Single Arm Dumbbell Row: 4 sets of 10/side

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  

https://www.youtube.com/watch?v=ODoESDUETCQ

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