Author: Jade

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Pause Back Squat: 5 sets of 2 Warm-up as needed. Build as heavy as possible. Hold the bottom of each rep for 3 seconds, NO BOUNCE. Rest 2-3 minutes between sets. 2) Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. Make sure you maintain a Jerk Grip on the bar. These should be done at 100%+ of your 1RM Jerk. 3) Jerk: 1 Rep EMOTM x 20 sets Start around 60-70-% of your 1RM. Build as heavy as possible. 4) 20 minute EMOTM: Odd, Muscle-ups, Even, 10 Lateral Box Jump Overs 24/20 Pick a rep count you can maintain for all 10 sets of Muscle-ups. 5) Strict Pull-ups: 50 for time Keep track of total time and attempts…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Wide Grip: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Strict Ring Dips: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. WOD: 4) Power Snatch: 2 T+G reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Goal should be to work heavier than last week. Only work as heavy as you can maintain proper footwork. 5) 2 Power Clean + 1 Push Jerk: 1 Complex Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM….