Champlain Valley CrossFit – Sport: Friday, May 18th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”


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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat

Continue to build loading from Complex 1. Build as heavy as deemed fit.

3) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

4) Single Leg Kettlebell Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

5) Dumbbell Piston Z-Press: 4 sets of 8/side

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

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

Where it all started!


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