*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1a) 0:00 – 3:00 – Every 1:00 x 3 sets:

3 x 3-Stop Clean High-Pull (Low Hang, Above the Knee, Hi-Hang)

Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position.

1b) 4:00 – 7:00 – Every 1:00 x 3 sets:

2x Tall Jerk + Halting Split Jerk

Keep it light and focus on positioning.

1c) 8:00 – 16:00 – Every 1:00 x 8 sets:

1 Snatch Deadlift +

1 Hang Clean (Above the Knee) +

1 Front Squat +

1 Split Jerk

Start at a moderate load and build as deemed fit.

1d) 17:00 – 23:00 – On a 6 minute clock:

0:00 – 2:00 – 10 T+G Power Clean + Push Jerk

2:00 – 3:30 – 8 T+G Power Clean + Push Jerk

3:30 – 4:30 – 6 T+G Power Clean + Push Jerk

4:30 – 5:30 – 4 T+G Power Clean + Push Jerk

5:30 – 6:00 – 2 T+G Power Clean + Push Jerk

Keep the loading fixed or build each set as deemed fit. Goal is constant movement on the barbell, no pausing anywhere.

2) 7 minute AMRAP:

12 Thrusters 115/75

15 Toes-to-bar

Extra Work:

3) Half Kneeling Single Arm Bottoms Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

4) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

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