*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Focus on an aggressive, hard, lock-out.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch Lift-offs + 1 Snatch Pull

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Goal here is to drill that first pull, and then follow through with the full pull at the end. This is time to focus on your position off the floor. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Start around 60-70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat.

2a) 5 minute AMRAP:

25 Muscle-ups

Max Dumbbell Box Step-Overs 50/35 @ 24/20

Rest 1 minute after Part A. Scale appropriately so you get to the Step-Overs.

2b) 5 minute AMRAP:

50 Deadlifts 225/155

Max Dumbbell Box Step-Overs 25/15 @ 24/20

If you just did the WZA 19.3 Qualifier or Re-did it, sub 50 Overhead Squats @ 95/65  for the Deadlifts.

Session B:

1) Every 3:00 x 7 sets:

3 Pause Back Squats @ 58% of 1RM +

5 Broad Jumps +

20 second Sprint on C2 Bike or Assault Bike

We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 5 High Box Jumps, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). Box Jumps should be done as step down and reset between each rep.

2) C2 Bike: 20 minutes @ Moderate Effort @ Damper 1

Moderate aerobic pace, use this to get some steady state conditioning while also flushing out your legs.

3) Hip Thrusts: 4 sets of 10

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

4) Reverse Hyper: 3 sets of 20

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

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

Wow has the scene and sport of CrossFit changed, one of the first videos of the CrossFit Games that really got me hooked.