*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Every 1:00 x 12 sets: 1 Low Hang Snatch

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

2) Every 1:00 x 12 sets: 1 Low Hang Clean

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

3) 5 sets of:

3 Front Squats +

1 Jerk

Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets.

4) Back Squat – 5 sets for Max Reps:

:20 Back Squats 225/155

1:40 Rest

Scale loading as needed to something you can move up and down without having to pause. Make sure you setup and take the bar from the rack in a manner so that you are starting to squat at go, not starting to take the bar out of the rack at go.

5) 15 minute AMRAP:

15 Overhead Squats 75/55

12 Power Snatch 75/55

9 Toes-to-bar

Session B:

1) “Death By” – Strict Pull-up:

Perform one rep the first minute, two the second minute, and so on. Every repetition must end at the bottom of the movement lowering all the way down. Meaning, no doing singles and dropping from the top every rep.

2) Hand-Over-Hand Sled Pull: 6 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

3) Run – 4 sets of:

800m

Rest 2 minutes

400m 

Rest 1 minute

200m

Rest 30 seconds

Work for consistency across each distance and round.

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