* 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

WOD:

1) Snatch: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between the reps, do not perform them as Touch-and-Go. Ideally no straps here.

2) Clean and Jerk: 3 @ 70%, 2 @ 75%, 2 sets of 1 @ 80%, 1 @ 75%, 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. On the Doubles and Triples drop and reset between reps, do not perform them as Touch-and-Go.

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets.

4) “Open 13.1”- 17 minute AMRAP:

40 Burpee-to-Target

30 Snatch 75/43

30 Burpee-to-Target

30 Snatch 135/73

20 Burpee-to-Target

30 Snatch 165/98

10 Burpee-to-Target

Max Snatch 210/118

Target should be a minimum of 6″ out of your reach.

5) Romanian Deadlift: 5 sets of 8 @ 65%

Rest 90-120 seconds between sets. % is based off of your 1RM Clean.

6) Dumbbell Bench Press: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Last set is a drop set, perform Max Reps, with your weight, drop, hit Max Reps with about 70% of your starting weight, then perform Max Reps with about 50% of your starting weight.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

8) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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