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) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Build as heavy as deemed fit.

3) Rope Pull-ups: 5 sets of 8

Rest 2-3 minutes between sets. Add load as deemed fit.

4) Kroc Rows: 3 sets of 20/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Go heavy and use your full body to make these happen.

5) Cable Wide Grip Lat Pull-Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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