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

*Fall/Winter Holiday Schedule HERE

WOD:

1) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set.

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

Start around 60-70% of your 1RM Snatch. Reset on the floor between each rep.

3) 7 minute AMRAP:

21 Deadlifts 115//75

15 Front Squats 115/75

9 Shoulder-to-Overhead 115/75


Extra Work:

3) D-Ball Carry: 400m

Keep track of time and attempts to complete.

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Walk, Push-up.


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

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