Author: Jade

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Jerk: 7 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Start at a moderate load and build as heavy as possible. 2) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Toes-to-bar 30 seconds Rest 1 minute Shoulder-to-Overhead 95/65 30 seconds Rest Extra Work: 3) Handstand Push-ups: 10 minutes Practice Work on any style of Handstand Push-up. 4) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Snatch: 1.1.1 reps Every 2 minutes for 7 sets Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat. 2) Clean: 1.1.1 reps Every 2 minutes for 7 sets Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat. 3) 21-1-5-9 – AQAP: Deadlifts 155/105 Pull-ups Extra Work: 4) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments