*Week 5 Intramural Score Submissions HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1) 2 sets of:

5 “Y” Banded Pause Overhead Squats

5 Bamboo Snatch Push Press

30 seconds Bamboo Bar Overhead Hold

3 Seated Box Jumps

Not for time, for quality. Use this as activation work for your Snatches.

2a) 0:00 – 9:00 – Every 1:30 x 6 sets:

2 High Catch Box Jump, Step Down +

2 Snatch Deadlifts +

2 Hang Muscle Snatch +

2 Snatch Drop (1 Power + 1 Squat)

Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round.

2b) 10:00 – 20:00 – Every 1:15 x 8 sets: 3-Position Snatch

Perform this in order of Floor, Top of the Knee, and Hi-Hang. All reps are full Squat. Build loading as deemed fit. Use straps if you need them/have them to save your hands/grip.

3) 40 minute EMOTM:

1 – 5/side Split Pegboard Pull-ups

2 – 15/10 Calorie Assault Bike

3 – 5 Deadlifts @ 60-80%

4 – 35 Heavy Rope Double-unders

5 – 100ft Dual Kettlebell Front Rack Carry

Scale efforts as needed and picks weight so you can maintain your sets for all 8 cycles.

4) Snatch Grip Romanian Deadlift: 4 sets of 8

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

5) Good Morning Hold: 5 x 30 seconds

Start light. Hold the bottom of the good morning position. Rest 90-120 seconds between sets.

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