* Read This, Next Programming Cycle HERE

** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

*** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Power Snatch + 2 Snatch: 2 sets @ 65%, 3 sets @ 70%

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

2) Jerk: 2 sets of 3 @ 70%, 3 sets of 3 @ 75%

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

3) Clean Pull: 2 sets of 7 @ 90%, 3 sets of 5 @ 90%

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

WOD:

4) Front Squat: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90%

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

5) 10 minute AMRAP:

10 Alternating Pistol Squats

10 Chest-to-bar Pull-ups

10 Deadlifts 225/155

Extra Work:

6) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Last set is a drop sets. Perform a total of 3 sets all the same side going to failure dropping from 100% as your starting weight to approximately 75% and then 50%, after all 3 sets then switch to the last set.

7) Hip Thrusts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. If possible, you’ll need friends, perform the last set as a drop set.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds betweens sets. Heavy as possible.

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

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