Author: Jade

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Scapula Pull-ups 10 Hollow Rocks 15 Banded Face Pulls 100m Run or 30 seconds Machine Get some blood flowing and your heart rate up. 1b) 12:00 – 45:00 – 10 rounds AQAP: 10 Toes-to-bar 10 D-Ball Over the Shoulder 100/70 200m Run Scale as needed. Accessory: 2) Secondary Conditioning – AQAP: 25-50-75-100 Calories You pick the machine. Rest 3 minutes between sets. Hard efforts. 3a) Olympic Lifting – Every 1:00 x 4 sets: Power Snatch + Snatch + Overhead Squat 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 5-10 minutes to hit a Max Set for the Day Warm-up as needed. Drop and reset between the two Snatches. 3b) Olympic Lifting – Every 2:00 x 4 sets: Power Clean + Clean + Jerk…

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – Muscle Clean + Hang Muscle Clean + Push Press Sets 9-16 (17:00 – 25:00) – Power Clean + Hang Power Clean + Push Jerk Sets 17-24 (25:00 – 33:00) – Squat Clean w/3 second Pause in Catch Start around 50-60% of your 1RM and build as deemed fit. Focus on skills and position for the first two complexes and then look to push the loading on the final Cleans. 1c) 37:00 – 45:00 – 8 minute AMRAP:…