Champlain Valley CrossFit – Sport: Tuesday, April 18th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE


1) 2 Hang Muscle Snatch + 2 Overhead Squats: Every 1:00 x 5 sets

Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit.

2) Power Snatch + Low Hang Snatch: Every 1:00 x 10 sets

Do this as a continuation of Part 1. No dropping the bar between reps. Low Hang is below the knee and is to a full Squat.

3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

Do this as a continuation of Part 2. Work around 60-70% of your 1RM. Reset on the floor between each rep.

4) 5 rounds AQAP:

18 Box Jump Overs 24/20

12 Knees-to-armpits

6 Power Snatch 95/65

Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

6) Rope Climb: 10 minutes Practice

Work on the skill, if you have them proficiently, perform a 10 minute EMOTM.

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

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