*April 1st Programming Shift + New Class + New Intro Program HERE

**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:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 High Hang Power Clean +

1 High Hang Squat Clean +

2 Jerks

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit.

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) Back Squat: 4 sets of 10

Rest 90-120 seconds between sets. Moderate load.

3) 4 rounds AQAP:

15 Dumbbell Thrusters 50/35

15 Toes-to-bar

Scale as needed.

4) Dumbbell Goblet Reverse Lunges: 4 sets of 8/side

Rest 90-120 seconds between sets. Moderate load, don’t crush yourself.

Session B:

1) 5 sets of:

3-5 Kipping Paralette Handstand Push-ups

+

10 Paralette Push-ups

Rest 2-3 minutes between sets. Perform this as a complex.

2) Weighted Ring Dip: 5 sets of 3

Rest 90-120 seconds between sets. Heavy as possible.

3) Cable Rope Press Downs: 100 Reps

Pick a weight you can hit 40-50 reps to start.

4) Ski Erg: 10K

Moderate tempo. Focus on position, pace, and breathing.

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