* 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

 WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

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

3) 9-15-21 – AQAP:

Row For Calories

Power Snatch 115/75

Rest 10 minutes

4) AQAP:

5 rounds of…

6 Deadlifts 315/205

6 Strict HSPU

Into 5 rounds of…

5 Squat Cleans 225/155

5 Burpee Box Jump Overs 24/20

Into 5 rounds of…

4 Thrusters 155/105

4 Muscle-ups

Rest 10 minutes

5) Legless Rope Climbs: 10 for time

Rest 10 minutes

6) Toes-to-bar: 50 for time

Keep track of sets to complete.

7) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk. If you’re proficient perform 250ft for time.

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