*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:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

2 Hang Power Snatch +

1 Snatch Balance

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) AQAP:

30 Hang Power Snatch 75/55

Then…3 rounds of…

20 Box Jump Overs 30/24

20 Chest-to-bar Pull-ups

Then..

30 Hang Power Snatch 75/55

Scale as needed.

3) Snatch Grip Romanian Deadlifts: 4 sets of 12

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

4) Hip Extension: 4 sets of 8

Rest 90-120 seconds between sets. Make them heavy.

Session B:

1) 5 sets of:

1 Strict Muscle-up +

1-5 Strict Ring Dips +

1-5 Muscle-ups

Scale as needed. Pick a rep count you can maintain for the 5 sets. Rest 2-3 minutes between sets.

2) Dumbbell Pull-Over: 4 sets of 15

Rest 90-120 seconds between sets. Focus on the lat based positioning.

3) Hand-Over-Hand Sled Pull: 4 sets of 100ft

Rest 90-120 seconds between sets. Keep the weight moderate and focus on maximal pulling speed.

4) C2 Bike – 6 sets of:

1 minute Easy – Damper 1

1 minute Moderate – Damper 4

30 seconds Hard – Damper 7 – Standing

30 seconds Moderate – Damper 7 – Seated

30 seconds Hard – Damper 10 – Standing

30 seconds Moderate – Damper 10 – Seated

1 minute Moderate – Damper 1

No rest between sets, this is one continuous piece taking 30 minutes.

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