*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 3:00 x 5 sets:

1-5 Ring Swings +

1-5 Muscle-ups +

1-5 Strict Ring Dips

Pick a quantity of reps you can maintain for an unbroken complex for 5 sets.

2) Strict Chest-to-bar Pull-up w/Pause: 4 sets of 6

Rest 2-3 minutes between sets. Pause with chest at the bar for 2-3 seconds. Use assistance or add load as needed.

3) Supinated EZ-Bar Cable Pull Downs: 3 sets of 30

Rest 90-120 seconds between sets. Use a load that allows strict movement for the first 20 reps, and then use your full body for the last 10 or so.

4) Ski Erg: 10 x 500m

Rest 60 seconds between intervals. Goal is fastest maintainable pace.

Session B:

1) Heavy Set for Day + 3 sets @ 80-90%:

1 Snatch +

1 Overhead Squat +

1 Low Hang Snatch +

1 Overhead Squat +

1 Hang Snatch +

1 Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day, then 3 back-off sets at 80-90%. All reps are full Squat. Don’t spend more than 20 minutes or so on this.

2) Heavy Set for Day + 3 sets @ 80-90%:

1 Clean +

1 Jerk +

1 Low Hang Clean +

1 Jerk +

1 Hang Clean +

1 Jerk

Warm-up as needed. Start around 60% of your 1RM. Build to a heavy set for the day, then 3 back-off sets at 80-90%. All reps are full Squat. Don’t spend more than 20 minutes or so on this.

3) 10 minute AMRAP:

10 Hang Squat Cleans 95/65

30 Double-unders

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

https://www.youtube.com/watch?v=7sSLc9MteFo