Author: Jade

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 15:00 – 15 minute EMOTM: 1 – 5-15 Push-ups or Ring Dips 2 – 10-15 Slider Tuck Crunches 3 – 2-5 Rope Sit-to-Stands or 1-3 Rope Climbs 15ft Pick reps and movement patterns that you can maintain all unbroken for all sets. 1b) 15:00 – 30:00 – 15 minute EMOTM: 1 – 5/side Half Kneeling Kettlebell Strict Press 2 – 10 Double Dumbbell Bent Over Row 3 – 40 second Heavy D-Ball Bear Hold Pick weights that you can maintain for all 5 cycles. Challenge yourself on the D-Ball Hold. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row 20 Kettlebell Swings 53/35 Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to…

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 3:00 – Every 1:00 x 3 sets: 3 x 3-Stop Snatch High-Pull (Low Hang, Above the Knee, Hi-Hang) Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position. 1b) 4:00 – 7:00 – Every 1:00 x 3 sets: 2 Power Snatch + 1 Snatch Balance Moderate loads here to build upon the first part. Build through each set as deemed fit. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Snatch (Above the Knee) + 2 Overhead Squats Start at a moderate load and build as deemed…