Author: Jade

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 30 minute Partner AMRAP: 150m Run 12 Push-ups 9 Dumbbell Box Step-ups 50/35 @ 24/20 Partner up, this is a you-go i-go style workout so approach it as such. This means hitting it hard, at a sprinty pace, not at a 30 minute individual AMRAP pace. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) AQAP: 12-9-6-3 Clean and Jerk 135/95 4-3-2-1 Rope Climbs 15ft Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Plate Pinches: 5 x Max Time Rest 60 seconds between sets. Use a weight you can hold for at least 30 seconds to start. For results post detailed weights, reps, times,…