*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:

3 Strict Pull-ups +

5 Bar Muscle-ups +

7 Chest-to-bar Pull-ups

Scale as needed so you can perform this in an unbroken complex.

2) Temp Ring Row (1-1-3): 5 sets of 6

Rest 2-3 minutes between sets. Feet should be on a 20″ Box. 1 second initiation, 1 second pause, 3 second return. Add load as deemed fit.

3) AQAP:

25-20-15-10-5 Toes-to-bar

5-10-15-20-25 Power Snatch 75/55

Scale as needed.

4) Cable Rope Face Pulls: 3 sets of 20

Rest 2-3 minutes between sets. Use loading that you can perform strict for the first 10 reps, and then add a little leg/hip drive for the last 10.

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) Row – 2 sets of – 3 rounds of:

1 minute Easy

1 minute Moderate

1 minute Easy

1 minute Moderately Hard

1 minute Easy

1 minute Hard

Rest 5 minutes between sets…each set is 18 minutes long. Pick paces for each respective effort and be consistent with them across all rounds.

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