Champlain Valley CrossFit – Sport: Friday, October 23rd, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

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

Warm-up as needed. Start around 50% of your 1RM. 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 + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 10 minute AMRAP:

21 Deadlifts 115/75

20 Double-unders

15 Hang Power Cleans 115/75

20 Double-unders

9 Shoulder-to-Overhead 115/75

20 Double-unders


Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Max.

6) Farmers Carry: 400m

Pick a load you can complete in under 10 minutes. Keep track of time and attempts to complete.


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

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