* Read This, Next Programming Cycle 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

WOD:

1) Back Squat: 5 sets of 3 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Your fifth set is a Max Reps set.

2) Muscle Snatch: 5 @ 60%, 4 @ 65%, 2×3 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your Max Muscle Snatch. If you don’t know your Max Muscle Snatch take approximately 70% of your Max Snatch as a Max Muscle Snatch.

3) 3-Position Clean: 2 sets @ 65%, 3 sets @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. No dropping the bar between reps. Order should be Floor, Below-the-Knee, Mid-Thigh.

4) Clean Deadlift: 2 sets of 7 @ 100%, 3 sets of 5 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. % is of your Max Clean, Power or Full, whichever is higher. Use straps if you need them have them.

5) 40 minute EMOTM:

Movement 1 – 10-20 Calorie Row

Movement 2 – 5 Push Jerk

Movement 3 – 8-10 Burpees

Movement 4 – 1-6 Muscle-ups

Row should take you in the 40-50 second range, pick an output and stick with it. On the Push Jerk the emphasis should be on cycling the weight. Burpees should be about 20-30 seconds of work. Muscle-ups pick something you can maintain for all 10 rounds.

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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