* Olympic Lifting class is cancelled again this week as Mat is still out of town.

** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly.

*** Paleo Challenge starts February 2nd, info HERE.

**** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th.

Pre Class:

1) Power Snatch: 5 sets of 3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. These should be perform as Touch-and-Go.

2) Jerk: 4 sets of 3 @ 73%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders.

3) Clean Pull: 3 sets of 3 @ 88%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

5) 3 rounds AQAP:

10 Alternating Overhead Lunges 170/118

20 Toes-to-bar

60 Double-unders

Extra Work:

6) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Strict Chest-to-bar: 10 minute EMOTM

Pick a rep count you can maintain as a set. Make sure you lower yourself to end each set don’t just let go of the bar from the top of the rep.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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