Champlain Valley CrossFit – Sport: Wednesday, April 19th, 2017

*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM

Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets.

2) 10:00-15:00 – 5 minute AMRAP:

50 Pull-ups

Max Kettlebell Swings 70/53

Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP.

3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups

Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set.

4) 28:00-40:00 – 12 minute AMRAP:

12 Burpees

18 Wall Balls 20/14

24 Kettlebell Deadlifts 70/53


Extra Work:

5) Front Plank: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) D-Ball Bear Hug Carry: 400m

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


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

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