*Week 5 Intramural Score Submissions HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

2 High Catch Box Jump, Step Down +

2 Snatch Deadlifts +

2 Hang Muscle Snatch +

2 Snatch Drop (1 Power + 1 Squat)

Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round.

1b) 10:00 – 20:00 – Every 1:15 x 8 sets: 3-Position Snatch

Perform this in order of Floor, Top of the Knee, and Hi-Hang. All reps are full Squat. Build loading as deemed fit. Use straps if you need them/have them to save your hands/grip.

2) Every 5:00 x 2 sets:

75 Double-unders

30 Pull-ups

30 Alternating Dumbbell Squat Snatch 35/25

30 Push-ups

Scale as needed so you get around 1 minute rest the first round.

Extra Work:

3) Ring Muscle-up Practice:

A – 5 sets of 5 Strict Supinated Pull-ups

B – 4 sets of 3  Seated Banded Ring Muscle-up Transitions

C – Accumulate 3 minutes of Active Hang from the Rings

Work through any or all of the work above.

4) Low Plank Hold: 5 x 1 minute

Rest 60 seconds between sets.

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