*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

1 Halt @ Knee Power Snatch

2 Hang Squat Snatch

Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Power Snatch, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

1 Halt @ Knee Power Clean +

1 Hang Clean +

1 Push Jerk

Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+.

2) “Death By”:

2 Deadlifts 225/155

2 Bar Facing Burpees

This is an EMOTM style workout. Perform 2 Deadlifts and 2 Burpees the first minute, 3+3 the second minute, 4+4 the third minute, and so on until you can no longer complete the allotted work in the minute.

Extra Work:

3) Strict Ring Dip: 5 sets of 5

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

4) Banded Sumo Stance Good Morning: 3 sets of 20

Rest 90-120 seconds between sets. Performed with a bar on the back of the neck, and bands attached from bar to pins at the bottom of the Squat rack.

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