*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 Clean 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:

2x Tall Jerk + Halting Split Jerk

Keep it light and focus on positioning.

1c) 8:00 – 16:00 – Every 1:00 x 8 sets:

1 Snatch Deadlift +

1 Hang Clean (Above the Knee) +

1 Front Squat +

1 Split Jerk

Start at a moderate load and build as deemed fit.

2) 4 sets of:

8 Ground-to-Overhead 95/65

10 Bar Facing Burpees

3 minutes Rest between sets. Perform @ 80-90% effort. Alternate sets between Power Snatch and Power Clean + Push Jerk. Time each of your sets.

3) C2 Bike: 10 x 2000m @ 80-90% Effort

Rest 1 minute between intervals. Focus on consistent pacing. Use a lower damper to focus on high turn-over.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE