Champlain Valley CrossFit – Sport: Monday, August 13th, 2018


1) Back Squat: 10-8-6-4-2 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading.

3) 10 minute AMRAP:

50m D-Ball Bear Carry 100/70

10 D-Ball Bear Squats 100/70

10 Burpees

Extra Work:

4) Cable Hamstring Curls: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

5) Row: 3 x 2K

Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing.

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

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