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

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

**** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

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

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

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

3) Snatch: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM, build as heavy as deemed fit.

4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets

Start at 60% of your 1RM, build as heavy as deemed fit.

WOD:

5a) 5 minute Up Ladder:

1 Hang Power Clean 225/155

1 Defeicit HPSU 8″

Rest 5 minutes

5b) 5 minute Up Ladder:

2 Hang Power Cleans 185/123

2 Strict Handstand Push-ups

Rest 5 minutes

5c) 5 minute Up Ladder:

3 Hang Power Cleans 135/95

3 Kipping Handstand Push-ups

Post Class:

6) Butterfly Chest-to-bar: 10 minutes Practice

Work an EMOTM if you have them.

7) Supinated Pendlay Row: 3 sets of 10

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

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

9) 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

Sorry for the shakiness, a little something we’re going to ask of you come Monday. Thanks.