Author: Jade

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch Balance Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Halting Snatch High-Pull Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Halt right around the knee for 2 seconds on each rep. Reset on the…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE WOD: Session A: 1) Every 2:00 x 10 sets: Power Clean + Low Hang Power Clean + Front Squat Start around 70% of your 1RM, build to a heavy complex for the day. 2) Clean Pull: 3 sets of 6 @ 90-100% of 1RM Clean Rest 2-3 minutes between sets. Reset on the floor between each rep. Use straps if you need them/have them. 3) Every 3:00 x 7 sets: 3 Pause Back Squat @ 50% of 1RM + 10 Jumping Alternating Lunges + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class…