Champlain Valley CrossFit – Sport: Tuesday, March 13th, 2018

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.


1) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

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

Continue to build loading from complex 1. Build as heavy as deemed fit.

3) 7 minute AMRAP:

15 Thrusters 65/45

15 Pull-ups

Extra Work:

4) False Grip Ring Rows: 4 sets of 8

Rest 90-120 seconds between sets. Add load as deemed fit.

5) V-Ups: 4 sets of 10-20

Rest 90-120 seconds between sets.

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

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