Champlain Valley CrossFit – Sport: Tuesday, September 12th, 2017

*Membership Price Changes HERE

WOD:

1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets

Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute.

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.

4) 10 minute AMRAP:

15 Power Snatch 65/45

12 Burpees

9 Pull-ups


Extra Work:

5) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.


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

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