* 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 will close January 20th

Pre Class:

1) Strict 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 2.5lbs from last week.

WOD:

2) Clean: 4 sets of 2 @ 78%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Perform these as Touch-and-Go.

3) Snatch High-Pull: 4 sets of 2 @ 80%, 3 sets of 3 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) 9 minute Up Ladder:

3 Hang Squat Cleans 155/105

3 Bar Facing Burpees

Extra Work:

5) L-Sit: Accumulate 2-3 minutes

Keep track of total time and attempts to complete.

6) Dumbbell Skull Crushers: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Last set is a drop set.

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

Post Results/Thoughts To Comments