Author: Jade

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calories Rowed Even – 10 Wall Balls 30/20 Pick reps/weights you can maintain for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  3) Power Clean and Jerk: 1 Rep Every 1:00 x 10 sets This is done as a continuation of the Snatches. Start around 60% of your 1RM. Build as heavy as deemed fit.  4) 10-9-8…3-2-1 – AQAP: Chest-to-bar Pull-ups Kettlebell Swings 70/53 Box Jump Overs 24/20 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE A classic if you haven’t seen it, crazy to see where everything started.

* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and fill out the survey HERE WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 65-75% 2×5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 5 @ 65-75% 2×5 @ 70-80% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 10 minute AMRAP: 10 Power Cleans 135/95 10 Alternating Front Rack Lunges 135/95 50 Double-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side…