* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

Pre Class:

1) Power Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles.

2) Power Clean + Push Jerk: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 3 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles.

WOD:

3) Back Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/5/15 for loading.

4) AQAP:

7-5-3 Rope Climbs 15ft

15-10-5 Thrusters 135/95

21-15-9 Burpees

Extra Work:

5) Assault Bike: 7 x :30/2:30

Max effort ON, Easy Spin Off. Record calories for each 30 second effort.

6) Good Morning: 3 sets of 15

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

7) Dumbbell Stiff Leg Deadlift: 4 sets of 10

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

8) Sled Drag: 4 x 50m Drag/50m Pull

Heavy. Rest 60 seconds between every 50m.

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