Author: Jade

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 4 x Snatch Pull w/Pause + 1 Halting Hi-Hang Squat Snatch Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the  bottom of the dip for the Hi-Hang Squat Snatch. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 2 Snatch Pull w/Pause + 1 Snatch w/Pause in Catch Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Snatch Pull + 1 Hi-Hang Power Snatch + 1 Hi-Hang Squat Snatch Pick a fixed weight that you can maintain for all 10 sets. 2) 3 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 100/70 20…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 50% of 1RM + Band Tension + 3 Jumping Air Squat-to-Box Jump + Bounding Vertical Leap 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom…