Champlain Valley CrossFit – Sport: Monday, April 17th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE


1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) AQAP:

100 Double-unders

75 Air Squats

50 Power Cleans 95/65

Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 10/side

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

4) Row: 20 x 250m

Rest 60 seconds between efforts. Goal is maintainable efforts.

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

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