*CVCF Intramural Team Open Score Submission HERE

WOD:

Session A:

1a) 0:00 – 5:00 – Every 30 seconds x 10 sets:

Halting Snatch Pull +

Halting Muscle Clean +

Snatch Drop

Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep.

1b) 6:00 – 12:00 – Every 1:00 x 6 sets:

Halting Power Snatch +

Halting Snatch

Build loading as deemed fit. Pause just below the knee for 1 second on each rep.

1c) 12:00 – 18:00 – Every 1:00 x 6 sets:

Halting Snatch +

Snatch

Continue to build loading as deemed fit. Halt just below the knee for 1 second.

1d) 19:00 – 22:00 – 3 minutes Max Reps:

Snatch @ 70-80% of Today’s Heaviest Lift

Max reps at a fixed weight. Battery work to finish.

2) 3 rounds of:

10/8 Bar Muscle-ups

1 round of “DT” @ 155/105

8/6 Bar Muscle-ups

Rest 2 minutes between sets. 1 round of “DT” is 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-Overhead. Stimulus is unbroken to one break on the Bar Muscle-ups and overall high-tempo. Rounds should be in the 2:30-4:00 range depending on skill/fitness level. 

Session B:

1) Every 5:00 x 5 sets:

200m Run

2 Rope Climbs (No legs on the descent)

20/15 Calories Assault Bike

Work for maintainable paces. Efforts should be around 1:1, work:rest.

2) Bird Dog Bench Rows: 5 sets of 5/side

Rest 90-120 seconds between sets. Pause at the chest for 2 seconds each rep.

3) Chest-to-bar Holds: 6 x :20 ON/:40 OFF

Use assistance as needed. Chest must be touching the bar, not just at the height of the bar.

4) Banded Good Morning + Mini Band: 100 Reps

Mini-Band around the knees. Focus on quality, not speed.

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