We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) Every 1:30 x 10 sets:

1 Power Snatch +

1 Low Hang Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pull: 4 sets of 3 @ 110%

Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them.

3) AQAP:

10-8-6-4-2 Muscle-ups

4-8-12-16-20 Bar Facing Burpees

Scale as needed.

4) AQAP:

50/35 Calories Assault Bike

30 Strict Handstand Push-ups

30 Overhead Squats 135/95

75 GHD Sit-ups

30 Overhead Squats 135/95

30 Strict Handstand Push-ups

50/35 Calories Assault Bike

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus. Focus on walking through your heels and getting maximal glute activation.

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