* 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

Pre Class:

1) 20 minute EMOTM:

Odd – 15/12 Calories Rowed

Even – 2-3/side Single Arm Dumbbell Squat Snatch 100/70

Pick reps weights you can maintain for all 10 rounds.

WOD:

2) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Overhead Squat: 3 sets of 3

Rest 90-120 seconds between sets. Heavy as possible. All at at least 75% of your 1RM or heavier.

4) 30-20-10 – AQAP:

Toes-to-bar

Wall Balls 30/20

Extra Work:

5) 4 rounds AQAP:

5 Burpee Muscle-ups

3 Rope Climbs 15ft

Scale as needed.

6) Strict Handstand Push-ups: 50 for time

Goal should be no singles. Keep track of time and sets to complete.

7) Bar Dips: 5 sets of 3

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

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