Author: Jade

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 2 Low Hang Squat Snatch + 1 Overhead Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs. 2) 10 minute AMRAP: 18 Wall Balls 20/14 12 Toes-to-bar 6 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbell Step Overs are low volume, make them difficult….

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of…