Champlain Valley CrossFit – Sport: Friday, September 14th, 2018

WOD:

1) Every 1:30 x 7 sets:

Power Snatch +

Hang Power Snatch +

2 Overhead Squats

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 +

2 Jerks

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

3) AQAP:

30-240-18-12-6 Deadlifts 155/105

15-12-9-6-3 Bar Facing Burpees


Extra Work:

4) Tuck Crunches: 100 Reps

Keep track of time and number of sets to complete.

5) Dog Sled Push: 400m @ 75%

Smooth and steady walk. Scale load as needed.


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

https://www.youtube.com/watch?v=Dsphi5ncOgw

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