Champlain Valley CrossFit – Sport: Tuesday, January 8th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

**For Sport Programming going forward there will be a slight shift in programming emphasis on Tuesday’s. We are going to go from low-moderate loading skill based complexes, and transition to a block working on barbell cycling. So you can expect to see Barbell Cycling work on Tuesday, and heavy Olympic Complexes on Friday. 

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 T+G Squat Snatch

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. The goal stimulus here is true Barbell Cycling, meaning you only work as heavy as you can while keeping the barbell moving through the entire set of 5 reps. There should be no pausing at the Hang, Front Rack, or Overhead Position on any of these sets.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5 T+G Squat Clean

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. The goal stimulus here is true Barbell Cycling, meaning you only work as heavy as you can while keeping the barbell moving through the entire set of 5 reps. There should be no pausing at the Hang, Front Rack, or Overhead Position on any of these sets.

2) 10 minute AMRAP:

9 Pull-ups

15 Hang Power Snatch 45/35

30 Double-unders

Yes this is light, keep it there! Get the trainer bars out and don’t let go. The goal stimulus here is unbroken sets, don’t put more weight on the bar just so you can break the sets and stare at the bar while you rest.


Extra Work:

3) Cable Flat Bar Upright Rows: 3 sets of 30

Rest 90-120 seconds between sets. Keep weight light and focus on positioning/activation.

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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

https://www.youtube.com/watch?v=XasbbE78WaU

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