*April 1st Programming Shift + New Class + New Intro Program HERE

**Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

Session A:

1) Every 1:30 x 10 sets:

Power Clean +

Hang Clean

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean Pull: 4 sets of 3 @ 100%

Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them.

3) 5 sets of:

1 Pause Front Squat +

3 Front Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) 5 sets of:

1 Pause Back Squat +

3 Back Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) AQAP:

50 Power Cleans 135/95

50 Calories Rowed

Scale as needed.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Run – 10 sets of:

400m Run

Rest 90-120 seconds between sets. Work for consistent paces across each interval.

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