*Sign-up for the 2019 CVCF Team Internal Throwdown HERE

**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:

1) Every 1:00 x 15 sets: 1 Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 10 sets: 1 Clean and Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Strict Chest-to-bar Pull-ups: 3-8 Unbroken Reps Every 1:00 x 15-20 sets

Pick a rep count and number of sets you can maintain.

4) 3 rounds AQAP:

30 Box Jump Overs 24/20

20 Toes-to-bar

10 Deadlifts 275/185

Scale as needed.

5) L-Sit: Accumulate 2-3 minutes

Can be performed off Dumbbells, Paralettes, Rings, etc. Keep track of time and attempts to complete. 

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