Author: Jade

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 4×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM, build as heavy as deemed fit. 4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Start at 60% of your 1RM, build as heavy as deemed fit. Class: 5a) 10 minute AMRAP: 10 Calories Rowed 10 Toes-to-bar 10 Shoulder-to-Overhead 135/95 Rest 10 minutes 5b) 10 minute AMRAP: 10 Pull-ups 10 Kettlebell Swings 70/53 10 Box Jumps Overs 24/20 Post Class: 6) Strict Chest-to-bar: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Supinated Pendlay Row: 3 sets of 10 Rest 90-120 seconds between sets….

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Behind the Neck Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. 3) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. WOD: 4) Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 4×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 6) 3 rounds AQAP: 7 Hang Power Cleans 205/135 21 Handstand Push-ups 63 Double-unders Extra Work: 7) Hip Extension: 4…