Author: Jade

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Deficit Snatch Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. 2) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. WOD: 3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) 21-15-9 – AQAP: Front Squats: 135/95 Burpee Lateral Bar Hops Extra Work: 6) Good Morning: 3 sets of 20 Rest 90…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Football Bar Bench Press Wide Grip: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) Legless Rope Climb: 10 minutes EMOTM Pick a rep range you can maintain consistently for all 10 sets. 4) Row: 8 x 500m Rest 2 minutes between sets. Goal is fastest consistent pace. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments