* 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 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) Strict Ring Dips: 4 sets of 8

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

WOD:

4) Power Snatch: 2 T+G reps Every 90 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Goal should be to work heavier than last week. Only work as heavy as you can maintain proper footwork.

5) 2 Power Clean + 1 Push Jerk: 1 Complex Every 90 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Goal should be to work heavier than last week. Only work as heavy as you can maintain proper footwork.

6) 10 minute AMRAP:

10 Shoulder-to-Overhead 155/105

20 Pull-ups

50 Double-unders

Post Class:

7) Toes-to-bar: 3 sets of Max Reps

Rest 2 minutes between sets. Stop your set when you lose your kip.

8) Dumbbell Floor Press: 3 sets of 15

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

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

Post Results/Thoughts To Comments