Champlain Valley CrossFit – Sport: Monday, February 12th, 2018

WOD:

1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading.

2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets

Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading.

3) 10 minute AMRAP:

10 Bar Facing Burpees

15 Deadlifts 135/95

30 Double-unders


Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets.

5) Every 5:00 x 8 sets:

500m Row

100ft Farmers Carry

30 second Handstand Hold

Work for consistent efforts/paces.


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

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