*Sign-up for the 2019 CVCF Team Internal Throwdown HERE

**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 – 7:00 – Every 1:00 x 7 sets: 1 Muscle Snatch

Warm-up as needed. Work to a heavy Muscle Snatch for the day.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Snatch

Continue to build loading and establish a heavy Power Snatch for the day.

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

Continue to build loading and establish a heavy Snatch for the day.

2) 3 rounds AQAP:

30 Box Jump Overs 24/20

15 Toes-to-bar

10 Deadlifts 185/135

Extra Work:

3) Sotts Press: 4 sets of 10

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

4) L-Sit: Accumulate 2-3 minutes

Can be performed off Dumbbells, Paralettes, Rings, etc. Keep track of time and attempts to complete. If this is too difficult, starting by holding one leg up at a time.

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