*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

3 Snatch Hip Jump +

3 Tall Power Snatch +

3 Snatch Drop

Perform this with an empty barbell and use this as warm-up and positional work.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

1 Tempo Snatch Pull +

1 Low Hang Power Snatch +

1 Overhead Squat

Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 20 seconds x 15 sets:

1 Power Snatch @ 60-80% of 1RM

If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. 

2) For Max Reps:

3 minutes Single Arm Dumbbell Overhead Squat 70/50

3 minutes Chest-to-bar Pull-ups

3 minutes Alternating Dumbbell Snatch 70/50

For the Squats switch sides every 10 reps.

Session B:

1) Every 4:00 x 5 sets:

250/225m Ski Erg

10 Bar Facing Burpees

50ft Handstand Walk

Looking for around 1:1 work to rest ratio, scale as needed. HSW should be performed in 2x25ft Unbroken, or 1x50ft Unbroken.

2) Legless Rope Climb: 3 sets of 5

Rest 3 minutes between sets.

3) Every 1:30 x 6 sets:

Odd – 8/side Single Arm Dumbbell Row

Even – 8 Dumbbell Bench Press

Load as deemed fit.

4) Every 1:30 x 6 sets:

Odd – 20-30 Unbroken Push-ups

Even – 20 Cable Upright Rows

Load as deemed fit.

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