* New Programming Block Here

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

Pre Class:

1) Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

WOD:

3) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Overhead Squat pause 3 seconds in the bottom.

4) Snatch Pull: 5 reps Every 2:00 x 5 sets @ 90%>

This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch.

5) 7 minute AMRAP:

15 Overhead Squats 95/65

30 Double-unders

Extra Work:

6) Banded Pull Throughs: 100 reps for time

Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one priority.

7) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

8) Sled Drag: 400m

Light. Focus on walking through your heels.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE