We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

1 Hi-Hang Power Snatch +

1 Overhead Squat +

1 Hi-Hang Squat Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) AQAP:

40-30-20-10 Kettlebell Swings 70/53

20-15-10-5 Chest-to-bar Pull-ups

Be smart with your hands, don’t tear, sub to ring rows if you need, or strict pull-ups.

3) Neutral Fat Grip Cable Row: 4 sets of 20

Rest 90-120 seconds between sets.

4) Single Arm Kettlebell Upright Row: 3 sets of 10/side

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

Session B:

1) 4 sets of:

5000m C2 Bike @ Damper 1

200m Walk

Work for consistent pacing on each round.

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