* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%,  1 @ 95%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Ring Dips: 4 sets of 10

Rest 90-120 seconds between sets. Load as heavy as possible.

WOD:

4) Power Snatch: 3 reps T+G Every 2 minutes for 7 sets

Start at around 60% of your 1RM.  Build as heavy as possible.

5) 3 Power Clean + 1 Push Jerk: 1 Complex Every 2 minutes for 7 sets

Start at around 60% of your 1RM. Build as heavy as possible.

6) AQAP:

21 Deadlifts 225/155

9 Muscle-ups

15 Deadlifts 225/155

6 Muscle-ups

9 Deadlifts 225/155

3 Muscle-ups

Extra Work:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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