* 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

WOD:

1) Snatch:  2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 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: 2 @ 75%, 1 @ 80%, 1 @ 83%, 1 @ 85%, 1 @ 83%, 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. Add 2.5-5lbs over last week.

4) AQAP:

12-9-6 Deadlifts 315/205

5-3-1 Rope Climb 15ft

Then…

15-12-9 Deadlifts 225/155

15-12-9 Toes-to-bar

Then…

21-15-9 Deadlifts 135/95

90-60-30 Double-unders

If you’re planning to do this workout please plan on coming to the 10:30 time slot as there will not be space to do this during the other class times.

5) Romanian Deadlift: 5 sets of 8 @ 70%

Rest 90-120 seconds between sets. Percentage is based off of your Clean.

6) Dumbbell Overhead Tricep Curl: 3 sets of 15

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

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 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.

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=HXnU_nGgOIw