Champlain Valley CrossFit – Sport: Friday, March 17th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Front Alternating Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

These should be done as a continuation of your Lunges. Add load if deemed fit.

3) 13 minute AMRAP:

55 Deadlifts 135/95

55 Wall Balls 20/14

55 Calories Row/Bike/Ski

55 Push-ups


Extra Work:

4) Double-unders: 10 minutes Practice

Goals should be to work to 100 unbroken.

5) 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

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