*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

3 Hang Snatch High-Pull

Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Hang Muscle Snatch +

1 Snatch Balance +

1 Overhead Squat

Continue to build loading from Part A. Reset on the floor between reps.

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

1 Hang Snatch

Continue to build loading from Part B.

2) 9 minute AMRAP:

30 Deadlifts 155/105

30 Push-ups

30 Deadlifts 225/155

30 Strict Handstand Push-ups

30 Deadlifts 315/205

Max Distance Handstand Walk

Scale as needed. Every 5ft of Handstand Walk counts as a rep…must kick-up with finger tips behind line and walk a full 5 feet. No using a track/lane longer than 25ft.

Session B:

1) Every 4:00 x 4 sets:

10/7 Calories Assault Bike

20 Wall Balls 20/14

20 Chest-to-bar Pull-ups

Goal stimulus is unbroken sets and around a 2:00 minute effort so that you are getting a 1:1 work-to-rest ration. Scale as needed.

2) False Grip Strict Pull-up: 5 sets of 5-10 reps

Rest 2-3 minutes between sets. Add load as deemed fit.

3) 2 sets of:

20 EZ Bar Cable Upright Rows +

20 Dumbbell Floor Press +

20 EZ Bar Cable Curls +

20 Banded Tricep Press Downs

Performed as one big set, rest as little as possible between movements. Rest 3-4 minutes between sets.

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