Champlain Valley CrossFit – Sport: Saturday, January 13th, 2018


1) 20 minute Up Ladder:

1 Rope Climb 15ft

5 Alternating Dumbbell Snatch 50/35

10 Wall Balls 20/14

Workout goes 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up.

Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed appropriate.

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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

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