* 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) Power Clean: 1 Rep Every 1:00 x 12 sets @ 75%>

Warm-up as needed. Build as heavy as deemed fit. No dropping wide, focus on getting down, not out.

2) Clean Pull: 3 sets of 3 @ 100%>

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 7 reps Every 2:30 x 5 sets

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

4) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets

This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

5) 5 rounds for Max Reps:

1 minute D-Ball Over Shoulder 100/70

1 minute Burpees

Extra Work:

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

8) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

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