Champlain Valley CrossFit – Sport: Friday, March 9th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

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

Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee.

3) 14 minute AMRAP:

50 Double-unders

20 Overhead Squats 75/55

50 Double-unders

24 Push-ups

50 Double-unders

20 Alternating Dumbbell Snatch 50/35

50 Double-unders

24 Pull-ups


Extra Work:

4) Walking Lunges: 5 minutes @ Moderate Tempo

Get some clean reps in, focus on positioning and activation.

5) Dumbbell Bench Press:  4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.


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

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