Champlain Valley CrossFit – Sport: Tuesday, December 4th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE


1) Every 1:00 x 7 sets: Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 10/9/18 for loading.

2) Every 1:00 x 7 sets: Power Snatch

Continue to build loading from Part 1. Reference 10/9/18 for loading.

3) Every 1:00 x 7 sets: Snatch

Continue to build loading from Part 2. Reference 10/9/18 for loading.

4) 9 minute AMRAP:

15 Box Jump Overs 24/20

12 Toes-to-bar

9 Deadlifts 185/135

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

5) 3 Supersets of:

15 Cable Flat Bar Upright Rows +

15 Cable Flat Bar Bicep Curls

Rest 2-3 minutes between sets.

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

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