Champlain Valley CrossFit – Sport: Tuesday, June 14th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1a) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up

Focus on quality of movement over loading. 1 Rep is all the way up and back down.

1b) 10:00-18:00 – 8 minute AMRAP:

21 Kettlebell Swings 53/35

21 Push-ups

15 Kettlebell Swings 53/35

15 Push-ups

9 Kettlebell Swings 53/35

9 Push-ups

Swing weight should allow you to go unbroken for the majority of sets.

1c) 20:00-29:00 – Every 1:30 x 6 sets:

5-10 Strict Pull-ups or Ring Rows

8 Alternating Single Arm Kettlebell Overhead Lunge

Alternate arms from round to round for the Lunge.

1d) 30:00-40:00 – 10 minute AMRAP:

15 Kettlebell Deadlifts 53/35

12 Kettlebell Goblet Squats 53/35

9/side Single Arm Kettlebell Push Press 53/35


Extra Work:

2) Hand-over-Hand Sled Pull: 4 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible without having to stop.

3) Run – 5 sets of:

400m Easy

400m Moderate

400m Hard

400m Walk


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

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