Category: Competition

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Pause Back Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up. 2) Jerk Complex: 7 sets Warm-up as needed. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build as heavy as possible. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed/Assault Bike Movement 2 – 1-10 Chest-to-bar Pull-ups Movement 3 – 8 Good Mornings Pick reps you can maintain for all 3 movements, Good Morning should be more focus on positioning and stretch versus loading. 4) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Floor Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets of 10/side…

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. Extra Work: 1) Halting Clean: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Clean. All reps full Squat. WOD: 2) Every 90 seconds for 15 sets: Hang Snatch + Snatch + 20 Double-unders Warm-up as needed. Start at around 60% of your max Snatch. Build as heavy as deemed fit. No dropping the bar between reps, the 2nd rep should be Touch-and-Go. 3) AQAP: 30 Calories Rowed then 3 rounds of… 15 Thrusters 65/45 15 Bar Facing Burpees then… 30 Calories Rowed Extra Work: 4) GHD Sit-ups: 8 x :20/:10 Keep track of total reps completed each round. 5) Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Keep it strict….

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 3 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit. 5) Back Squat: 5 reps Every 2 minutes fro 5 sets This should…

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor. All reps full Squat. Use straps if you need them have them. 2) 3-Position Clean + 1 Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor, followed by 1 Jerk. All reps full Squat. 3) AQAP: 60 Calories Rowed 40 Thrusters 95/65 50 Burpee Box Jump Overs 24/20 40 Thrusters 95/65 60 Calories Rowed Rest 5 minutes 4) AQAP: 50 Chest-to-bar Pull-ups Keep track of total time and attempts to complete. 5) Ring Rows: 4 sets of 8-10 Rest 90-120 seconds between sets. Feet on 20″ Box. Heavy as possible. 6) Good Morning: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy…

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) 15.3 – 8 minute Up Ladder: 3 Handstand Push-ups 3 Power Cleans 185/123 After the round of 3, then the pattern goes 6+3, 9+3, 12+6, 15+6, 18+6, 21+9, 24+9, 27+9, 30+12, and so on. 2) Front Squat: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Dumbbell Overhead Tricep Curl: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments