Author: Jade

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 3-5 Pull-up Negatives or 3-5 Tempo Pull-ups (2-1-2) Pick a movement and rep scheme that you can maintain for all 7 sets. 1b) 7:00 – 14:00 – 7 minute EMOTM: 10-20 second Rope Dead Hang or 10-20 second Rope Chin Hold Pick a movement and time domain that you can maintain for 7 sets. 1c) 16:00 – 28:00 – Every 2:00 x 6 sets: 3/side Dumbbell Push Press + 10 Banded Supinated Pull-Downs + 30 Mountain Climbers Work heavy on the Push Press, make it difficult…

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 2 Hang Power Snatch + 1 Snatch Balance Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place. 1b) 16:00 – 21:00 – 5 minute AMRAP: Max Complexes From “A” Above @ 70% of Day’s Max Perform…