* Week 1 Strength Is Done, Now Where? 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 Updated Please check. Early AM Classes cancelled on the 26th

Pre Class:

1) Strict Press: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

2) 20 minute EMOTM: Odd, GHD Sit-ups 1-10 reps, Even, Lateral Box Jumps Over 24/20 1-10 reps

This shouldn’t be super taxing, pick reps you can easily maintain. This should be some easy going Aerobic work that will get you warm for the rest of your work.

WOD:

3) Power Clean + 2 Clean: 4 sets @ 75%

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

4) Clean High-Pull: 2 sets of 5 @ 78%, 3 sets of 4 @ 78%

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

5) 4 rounds AQAP:

8 Power Snatch 135/95

12 Strict HSPU

16 Alternating Pistol Squats

Extra Work:

6) Dumbbell Skull Crushers: 4 sets of 10

Rest 90-120 seconds betweens sets. Heavy as possible. Last set is a drop set, perform 3 Max Reps sets with decreasing weights.

7) L-Sit: Accumulate 2-3 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