*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

3 Hang Clean High-Pull

Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Hang Muscle Clean +

1 Front Squat +

1 Push Jerk

Continue to build loading from Part A. Reset on the floor between reps.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets:

1 Hang Clean +

1 Split Jerk

Continue to build loading from Part B.

2) 4 sets of:

2 Pause Front Squat +

4 Front Squat

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

3) Every 8:00 x 4 sets:

15/12 Calorie Row

100 Double-unders

20 Overhead Squats 115/75

10 Muscle-ups/Bar Muscle-ups

Flip Flop between ring and Bar each round. We’re looking for this to be 1:1 work to rest ratio, or less work than rest. Scale appropriately.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Paralette Handstand Push-up: 10 minute EMOTM

You pick the deficit, reps, and kipping or strict. Be consistent across the 10 sets.

2) Banded Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Build to a max band tension.

3) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. All reps on 1 side before switching to the other. Use a load that allows 5-6 strict reps and then more full body for the last 2-3 reps.

4) EZ Bar Skull Crushers: 3 sets of 20

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

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