*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

Pre Class:

1) Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

WOD:

3) Back Squat: 2×5 @ 65%, 3×5 @ 70%

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

4) Front Squat: 4×5 @ 60%

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

5) 7 minute Up Ladder:

3 Power Cleans 135/95

3 Pull-ups

Post Class:

6) Hip Extension: 3 sets of 20-30 reps

Rest 90 seconds between sets. Add load if able.

7) Sled Drag: 4 x 100m

Rest 60 seconds between sets. Moderate load.

8) 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