*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:

2 Hang Power Clean +

1 Hang Clean

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

2) Clean Pull: 4 sets of 3 @ 105%

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. Goal is to work heavier than last week.

4) 5 sets of:

1 Pause Back Squat +

3 Back Squats

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Goal is to work heavier than last week.

5) AQAP:

10-9-8-7-6-5-4-3-2-1 Front Squats 135/95

2-4-6-8-10-12-14-16-18-20 Deadlifts 135/95

Scale as needed. Everything should be unbroken, maybe a quick break on the 18 and 20 deadlifts, but otherwise this workout should be straight through, with minimal transition time.

6) Hip Thrust: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible

7) Hollow Rocks: 100 Reps

Break-up as needed.

8) Reverse Hyper: 3 sets of 20

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

Session B:

1) Run:

1 mile Easy

Rest 3-5 minutes

Every 2:00 x 10 sets – 200m Hard

Rest 3-5 minutes

1 mile Easy

Work for consistent hard paces on the 200’s.

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