*Want to Participate in the Open HERE

**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) Death By Ring Muscle-up:

1 Rep the first minute, 2 the second, and so on until you can’t complete the a-lotted reps in the minute. If you can’t get through the round of 6, rest 5 minutes and repeat this.

2) Supinated Bar Row: 4 sets of 8

Rest 2-3 minutes between sets. Feet on 20″ box. Add loading as deemed fit.

3) Cable Wide Grip Lat Pull-Down: 3 sets of 30

Rest 90-120 seconds between sets.

4) Row: 10 x 50 Calories

Rest 90 seconds between intervals. Goal is fastest consistent 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) AQAP:

20-18-16…6-4-2 Toes-to-bar

10-9-8…3-2-1 Hang Squat Clean Thrusters 95/65

Scale as needed.

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