Champlain Valley CrossFit – Sport: Tuesday, April 16th, 2019

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

2 Low Hang Squat Snatch +

1 Overhead

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 10 minute AMRAP:

18 Wall Balls 20/14

12 Toes-to-bar

6 Dumbbell Box Step-Overs 50/35 @ 24/20

Dumbbell Step Overs are low volume, make them difficult.


Extra Work:

3) Pistol Squat: 10 minute EMOTM

Pick a rep count that is easy to maintain for you for all 10 sets. If you don’t have these than work on the mobility or scale to an assisted version.

4) Banded Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Setup pins at the base of the rig and set Orange or Purple Bands from pin to barbell.

https://www.youtube.com/watch?v=tMEpKX7Rnlw&t=108s

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

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