Champlain Valley CrossFit – Sport: Tuesday, October 10th, 2017

*Fall/Winter Holiday Schedule HERE


1) Muscle Snatch: 3×2, 4×1, Every 1:00 x 7 sets

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

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 2.

4a) 3 minute AMRAP:

10 Thrusters 65/45

10 Knees-to-armpits

Rest 3 minutes

4b) 3 minute AMRAP:

10 Thrusters 65/45

10 Knees-to-armpits

Our goal here is to work on pacing and your ability to pace. The intended stimulus is that Part B is a higher score than Part A. Can you hold back? Learning to pace will help you get through Met-cons as whole more efficiently.

Extra Work:

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

6) Hollow Hold: Accumulate 3 minutes

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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