Champlain Valley CrossFit – Sport: Tuesday, January 9th, 2018


1) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats

Warm-up as needed. Start light, use this as a warm-up and technique work.

2) Every 1:30 x 7 sets: Snatch + Hang Snatch

Continue to build on loading from Part 1. No dropping the bar between reps. All reps full Squat.

3) 9 minute AMRAP:

15 Calories Ski/Bike/Row/200m Run

12 Dumbbell Thrusters 35/25

9 Pull-ups

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.

5) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.

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

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