Champlain Valley CrossFit – Sport: Tuesday, October 9th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Every 1:00 x 7 sets: Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 8/14/18 for loading.

2) Every 1:00 x 7 sets: Power Snatch

Continue to build loading from Part 1. Reference 8/14/18 for loading.

3) Every 1:00 x 7 sets: Snatch

Continue to build loading from Part 2. Reference 8/14/18 for loading.

4) AQAP:

30 Power Snatch 75/55

75 Double-unders

50 Toes-to-bar

75 Double-unders

30 Power Snatch 75/55


Extra Work:

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

6) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.


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

https://www.youtube.com/watch?v=Cdxwf8CGBE4

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