Category: Competition

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. Pre Class: 1) Behind the Neck Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible. 2) 20 minute EMOTM: Odd, 1-10 Strict HSPU, Even 1 Heavy Deadlift Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. If you can perform 10 HSPU every round then work to a deficit. WOD: 3) Power Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit. 4) Power Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Clean. No dropping the…

* Next Programming Cycle here. ** Billing changes. Help CVCF. Please read here. Pre Class: 1) Low Hang Snatch: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them. 2) Low Hang Clean: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps.  WOD: 3) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start your first set at around 60% of your 1RM. Build as heavy as deemed fit. 4) Back Squat: 7 Reps Every 2:30 for 4 sets Perform these as a continuation of the Front Squats, starting at your heaviest Front Squat weight or higher. Build as heavy as deemed fit. 5) AQAP: 100 Burpee Pull-ups Extra Work: 6) Bar Muscle-ups: 10 minutes Practice Work on…

* Billing changes. Help CVCF. Please read here. WOD: * If you’re planning to do the comp programming today, please come in at 10:30. 1) Speed Snatch Ladder: 1-3 attempts at each set of weights Men: 155, 165, 175, 185, 195…205, 215, 225, 235, 240…245, 255, 265, 270, 275 Women: 105, 115, 125, 130, 135…140, 145, 150, 155, 160…165, 170, 175, 180, 185 Warm-up as needed. Cap each attempt at 3 minutes. All reps must be performed as a full Squat Snatch. Scale as needed. 2a) 7 minute AMRAP: 30 Hang Power Cleans 135/95 30 Toes-to-bar Rest 5 minutes 2b) 7 minute AMRAP: 20 Overhead Squats 185/125 20 Strict Handstand Push-ups Rest 5 minutes 2c) 7 minute AMRAP: 10 Deadlifts 315/205 10 Muscle-ups Scale as needed. Ideally scale the OHS to something that you can Snatch Overhead and not something you have to Clean and Jerk to behind the neck…

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Squat Clean Thruster: Build to a Heavy Single Warm-up as needed. Rest as needed. Take as many attempt as needed. 2) “15.5”- 27-21-15-9 – AQAP: Row For Calories Thrusters 95/65 For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming…