Author: Jade

* Come watch the Open Announcement this Thursday at 8PM @ CVCF WOD: * This is a de-load week for the Squat Program. Weight will begin climbing again next week. 1) Back Squat: Every 2:30 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 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 @ 60-65% 3×5 @ 60-70% 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) 7 minute Up Ladder: 3 Kettlebell Swings 70/53 3 Wall Balls 30/20 Work goes 3+3, 6+6, 9+9, and so on…

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit. 3) 5 rounds – 4 minute AMRAP – 2 minutes Rest: 75 Double-unders 25/20 Calorie Row 10 Power Snatch 115/75 Max Toes-to-bar Keep track of reps completed each round. 4) AQAP: 50/40 Cal Ski Erg 50 Strict HSPU 50/40 Cal Ski Erg Scale HSPU as needed in volume, or if Strict is out of the question in terms of keeping this an actual Met-con, then scale to kipping. 5) Ring Dips: 4 sets of 8-15 reps Rest 90-120 seconds betweens sets. These are strict. If you can perform 15 reps…