We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

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

WOD:

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

1 Clean Pull +

2 Low Hang Squat Clean +

1 Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) 30-20-10:

Shoulder-To-Overhead 115/75

Pull-ups

Extra Work:

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

Rest 90-120 seconds between sets. All reps on 1 side, then switch to the other. Build as heavy as deemed fit. Keep it strict.

4) Bar Dips: 4 sets of 6

Rest 90-120 seconds between sets. Strict. Add load as deemed fit.

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