Champlain Valley CrossFit – Sport: Tuesday, August 8th, 2017

*Mike Molloy Nutrition Seminar Here

**All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.


1) Snatch High-Pull + Low Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Start around 50% of your 1RM and build a heavy as deemed fit.

2) Snatch Pull + Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) AQAP:

30 Alternating Dumbbell Snatch 50/35

60 Knees-to-armpits

30 Alternating Dumbbell Snatch 50/35

Extra Work:

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

6) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes).

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

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