* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

Pre Class:

1) Clean: 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between lifts. All lifts are full Squat. Doubles are drop and reset.

2) Clean Pull: 3 sets of 3 @ 110%

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

WOD:

3) Front Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/2/15 for loading.

4) 5 rounds for Max Reps:

40 seconds D-Ball Over Shoulder 100/70

20 seconds Rest

40 seconds Row for Calories

20 seconds Rest

Extra Work:

5) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 400m

Heavy, but should be able to consistently move.

8) 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