*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

3 Clean Hip Jump +

3 Tall Power Clean +

3 Tall Jerk

Perform this with an empty barbell and use this as warm-up and positional work.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

1 Tempo Clean Pull +

1 Low Hang Power Clean +

1 Split Jerk

Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 20 seconds x 15 sets:

1 Power Clean + Push Jerk @ 60-80% of 1RM

If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. 

2) 4 sets of:

3 Pause Front Squat

3 Front Squat

Rest 2-3 minutes between sets. Pause 2-3 seconds in the bottom. Build as heavy as deemed fit.

3) Every 8:00 x 4 sets:

21/15 Calories Assault Bike

21 Hang Squat Cleans 115/75

21 Shoulder-to-Overhead 115/75

21 Toes-to-bar

Scale as needed. Rotate order of movements each round.

4) Reverse Hyper: 3 sets of 20

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

Session B:

1) Strict Muscle-up: 10 minute EMOTM

Pick a rep scheme you can maintain for all 10 sets. Perform an assisted version if you can’t do these.

2) Close Grip Chin-up: 5 sets of 5

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

3) Archer Ring Push-ups: 5 sets of 6-8 Reps

Rest 2-3 minutes between sets. Alternate sides each rep.

4) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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