*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

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

4 x Snatch Pull w/Pause + 1 Halting Hi-Hang Squat Snatch

Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the  bottom of the dip for the Hi-Hang Squat Snatch.

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

2 Snatch Pull w/Pause +

1 Snatch w/Pause in Catch

Reset on the floor between each rep. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 30 seconds x 10 sets:

1 Snatch Pull +

1 Hi-Hang Power Snatch +

1 Hi-Hang Squat Snatch

Pick a fixed weight that you can maintain for all 10 sets.

2) AQAP:

5 rounds of…

5 D-Ball Over the Shoulder 150/100

5/side Dumbbell Push Press 70/50

Into…

5 rounds of…

5 D-Ball Over the Shoulder 150/100

10 Dumbbell Front Rack Box Step-ups 70/50 @ 24/20

Front Rack Box Step-ups are with a Dumbbell in each hand. Scale as needed.

Session B:

1) Every 4:00 x 5 sets:

10/7 Calories Assault Bike

10 Chest-to-bar Pull-ups

10/7 Calories Assault Bike

10 Chest-to-bar Pull-ups

Stimulus is to hit the bike at a hard, but not sprint space, and hit all Pull-ups unbroken. Scale as needed.

2) 5 sets of:

3-5 Strict Ring Dips +

5-10 Kipping Ring Dips

Rest 2-3 minutes between sets. Add load to the Strict reps as deemed fit.

3) Lying Low Cable Upright Row: 3 sets of 30

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

4) Kettlebell Lying Side Press: 3 sets of 20/side

Rest 2-3 minutes between sets.

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