* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) Behind the Neck Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

2) 2-Stop Clean Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed.

3) Hang Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible.

WOD:

4) Back Squat: 5 @ 65%, 3×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

5) Front Squat: 4×5 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets.

6) 3 rounds AQAP:

7 Hang Power Cleans 205/135

21 Handstand Push-ups

63 Double-unders

Extra Work:

7) Hip Extension: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

8) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

9) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments