*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 Snatch Pull +

2 Hang Power Snatch +

1 Snatch Balance

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be somewhere between top of the knee and hips. If you’re not comfortable bring the bar down behind the neck for the Snatch Balance than perform a Pause Overhead Squat in it’s place.

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) 4 rounds AQAP:

20 Box Jump Overs 24/20

20 Push-ups

Extra Work:

3) Snatch Grip Romanian Deadlifts: 4 sets of 12

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

4) Dumbbell Pull-Over: 4 sets of 15

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

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