Champlain Valley CrossFit – Sport: Friday, November 10th, 2017

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE


1) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50-60% of your 1RM C+J. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 12 minute AMRAP:

12 Power Snatch 65/45

20 Double-unders

15 Hang Power Cleans 65/45

20 Double-unders

18 Shoulder-to-Overhead 65/45

20 Double-unders

Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

6) Good Morning: 3 sets of 20

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

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

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>