* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

Pre Class:

1) Muscle Snatch: Quickly Build to a Heavy Single

This is no failed reps. Rest 60-90 seconds between sets.

2) Snatch High-Pull + Snatch: 1 Complex Every 1:00 for 12 sets

Warm-up as needed. Snatch is full Squat. Use straps if you need them, have them. Reset your start position between reps. Build as heavy as deemed fit.

3) Overhead Squat: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit, but be reasonably quick about it. This should be done in 15 minutes or so.

WOD:

4) Bench Press: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. 20 rep Cap for the Max Reps.

5) 5 rounds:

3-3-3 Touch and Go Squat Snatch @ 70%

10-20 Pull-ups

15/10 Calories Assault Bike

Rest 5 minutes

Snatches are 3 Clusters of 3 reps done as fast as possible. Reps are Touch-and-Go, if you fail anywhere in the 3 reps, you must restart that Cluster. Pull-ups pick a rep range that you can hit unbroken, and be consistent with. Keep track of times for each individual interval.

Extra Work:

6) Row: 30 x :30/:30

Row on the wattage setting. You should have a maintainable work wattage, your rest should be done at 50% of the wattage of the work interval.

7) GHD Sit-ups: 50 for time

Keep track of total time and “sets” to complete.

8) Skull Crushers: 4 sets of 10

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

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

https://www.youtube.com/watch?v=-Mqbc1V8dpI