Author: Jade

*Sign-up for the 2019 CVCF Team Internal Throwdown HERE **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 – Every 1:00 x 7 sets: 1 Muscle Snatch Warm-up as needed. Work to a heavy Muscle Snatch for the day. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Snatch Continue to build loading and establish a heavy Power Snatch for the day. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading and establish a heavy Snatch for the day. 2) 3 rounds AQAP: 30 Box Jump Overs 24/20 15 Toes-to-bar 10 Deadlifts 185/135 Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120…

*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 – 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 (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second…