Results of the CFIL Intramural Open will be posted sometime on Thursday!
Weightlifting
Power Snatch (6 x 3, ascending)
Every 90 seconds, for 6 sets:
1.1.1 Power Snatch – 10 seconds rest
*This is known as a cluster set. You will perform 3 reps with a designated amount of time between each rep (in this case, 10 seconds). They are not “touch and go” reps.
First set at 60% best Snatch – ascend as desired
WOD
“Up in the Air”
3 Rounds for Time:
5 Burpee Bar Muscle-Ups*
10 Power Snatches (95/65)
20 Box Jumps w/ Step-Down (24/20)
*Scaling:
5 Burpee Strict Pull-Ups (jump to dead hang, then pull-up)
5 Burpee Jumping Pull-Ups (jump to a pull-up – no required height – position yourself at whatever height is needed to pull your chin over the bar)