Champlain Valley CrossFit – Sport: Monday, September 9th, 2018


1) Front Squat: 8-6-6-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) D-Ball Bear Hug Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other.

3) 3 rounds AQAP:

75 Double-unders

50 Air Squats

25 Hang Power Cleans 95/65

Extra Work:

4) Hip Thrust: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

5) Concept 2 Bike: 30k

Moderate, consistent pace.

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

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