* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) 20 minute EMOTM: Odd, GHD Sit-ups, Even, Pistol Squats

Pick a rep range you can maintain. No more than 10 reps per movement per round.

2) Deficit Snatch Deadlift: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week.

3) 3-Position Snatch: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week.

WOD:

4) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

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

5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

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

6) 4 rounds AQAP:

20 Wall Balls 30/20

20 Alternating 1 Arm Dumbbell Snatch 70/50

Post Class:

7) Good Morning: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 4 sets of 15

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