*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 Snatch +

1 High Hang Squat Snatch +

2 Overhead Squats

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) AQAP:

50 GHD Sit-ups

40 Overhead Squats 115/75

30 Single Arm Dumbbell Push Press 70/50

20 Chest-to-bar Pull-ups

10 Bar Facing Burpees

For the Push Press, these must be broken into 15 on each arm, however you partition those is up to you.

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

4) Safety Bar Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

Session B:

1) 5 sets of:

3-5 Strict Muscle-ups +

3-5 Strict Ring Dips +

1 Slow Negative

Rest 2-3 minutes between sets.

2) Weighted Chin-up: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

3) Seated Neutral Fat Grip Cable Row: 100 Reps

Use a loading you can hit 40-50 reps to start.

4) Assault Bike – 5 sets of:

Max 30 second Intervals Starting @ 200/150 Watts.

Perform as many 30 second intervals as you can until failure, starting at 200/150 watts, adding 50/35 watts to your pace every 30 seconds. Once you hit failure go walk for 3 minutes and then repeat.

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

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