*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:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Clean + Push Press

Start around 50-60% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk

Continue to build loading from Part 1.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean + Jerk

Continue to build loading from Part 2.

2) AQAP:

50 Wall Balls 20/14

10 Rope Climbs 15ft

50 Wall Balls 20/14

Scale as needed.

Extra Work:

3) Belt Squat Machine: 5 sets of 10

Rest 90-120 seconds between sets. Use the handles. Build as heavy as deemed fit.

4) Good Morning: 3 sets of 15

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

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