Champlain Valley CrossFit – Sport: Tuesday, May 15th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

2) Snatch Pull + Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) 3 rounds AQAP:

20 Power Snatch 95/65

20 Bar Facing Burpees


Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

6) 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

https://www.youtube.com/watch?v=zCiCMqmsdgo&t=2108s

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