*April 1st Programming Shift + New Class + New Intro Program HERE

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

***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

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

1 High Hang Power Snatch +

1 High Hang Squat Snatch +

2 Overhead Squats

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit.

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) AQAP:

50 Abmat Sit-ups

40 Overhead Squats 75/55

30 Single Arm Dumbbell Push Press 50/35

20 Pull-ups

10 Bar Facing Burpees

For the Push Press, these must be broken into 15 on each arm, however you partition those is up to you.

Extra Work:

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Great listen for those interested in intermittent fasting.