* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 65%, 3×5 @ 75%

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

2) Strict Press: 4×5 @ 65%

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.

Class:

5a) 10 minute AMRAP:

10 Calories Rowed

10 Toes-to-bar

10 Shoulder-to-Overhead 135/95

Rest 10 minutes

5b) 10 minute AMRAP:

10 Pull-ups

10 Kettlebell Swings 70/53

10 Box Jumps Overs 24/20

Post Class:

6) Strict Chest-to-bar: 5 sets of 5

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

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.

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

Post Results/Thoughts To Comments