*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Focus on an aggressive, hard, lock-out.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch Lift-offs + 1 Snatch Pull

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Goal here is to drill that first pull, and then follow through with the full pull at the end. This is time to focus on your position off the floor. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

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

Start around 60-70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat.

2a) 5 minute AMRAP:

50 Pull-ups

Max Dumbbell Box Step-Overs 35/25 @ 24/20

Rest 1 minute after Part A.

2b) 5 minute AMRAP:

50 Deadlifts 155/105

Max Dumbbell Box Step-Overs 25/15 @ 24/20

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Banded Seated Muscle-up Transitions: 7 sets of 3

Ret 90-120 seconds between sets.

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

Wow has the scene and sport of CrossFit changed, one of the first videos of the CrossFit Games that really got me hooked.