Champlain Valley CrossFit – Sport: Tuesday, March 21st, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 2 Hang Muscle Snatch + 1 Overhead Squat: Every 1:00 x 5 sets

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

2) Halting Snatch + Hang Power Snatch: Every 1:00 x 10 sets

Done as a continuation of Part 1. Pull to just below the knee and hold for 3 seconds, then finish the lift, full squat. Then drop to the hang for rep 2. Perform all reps from the same hang position of your choice. Build as heavy as deemed fit.

3) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Done as a continuation of Part 2. Work at around 100% of your 1RM Snatch or heavier.

4) 7 minute AMRAP:

15 Dumbbell Thrusters 35/25

50 Double-unders


Extra Work:

5) Crab Walk: Accumulate 500ft

For quality not time.

6) L-Sit: Accumulate 2 minutes

Performed on Paralettes. Keep track of time and attempts to complete.


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

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