* 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

WOD:

1) 2 Push Press + 2 Jerks: Every 2:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. Goal is for all 4 of these reps to be cycled.

2) Bench Press: 5 sets of 5* @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set.

3) Deadlift: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets.

4) 5 rounds – 3 minute AMRAP – 3 minute Rest:

3 Power Snatch @ 80% of 1RM

7 Chest-to-bar Pull-ups

10 Box Jump Overs 24/20

Keep track of rounds and reps for each 3 minute piece. Each 3 minute piece starts back at Power Snatch #1.

5) Assault Bike: 15 x 1:00/1:00

This is a 30 minute piece. You should have a work minute and an active rest minute. The goal is to have maintainable output every round. Your work round minute should be “X” wattage, and your active recovery should be 50% of “X.”

6) Dumbbell Overhead Tricep Curl: 100 reps for time

Pick a loading that you can do 30-40 reps to start.

7) Close Grip Chin-up: 5 sets of 5

Rest 90-120 seconds between sets. Add load if able. Hand 6-8″ apart.

8) GHD Sit-ups: 50 for time

Keep track of total time and sets to complete.

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