Full Programming Will Be Posted In Early AM Based Off Of The Open

*Want to Participate in the Open HERE

**CVCF Stowe Bowl HERE

***New Squat Cycle HERE

****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

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

Snatch +

Hang Snatch +

Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets:

Clean +

Hang Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

2) “Open 19.1”- 15 minute AMRAP:

19 Wall Balls 20/14

19 Calories Row/Ski/Bike/Run

The actual Open workout is on the Rower, but feel free to choose whatever machine you want if you’re not concerned about performing the Open workout as written.

Extra Work:

3) Toes-to-bar: 10 minutes Practice

Work on any facet of Toes-to-bar, if you have them perform an EMOTM.

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over load. All reps on 1 side before switching to the other.

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