*News at CVCF – Softgoods, Qualifiers and More…HERE

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Jerk Balance

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Halting Clean Pull

Work in the 60-80% range of your 1RM. Again use this as positioning and warm-up work. Halt right around the knee for 2 seconds on each rep. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk

Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat and Split Jerk

2) Front Squat: 3 sets of 3

Rest 2-3 minutes between sets. These should be heavy working sets at 80%+.

3) Back Squat: 3 sets of 3

Rest 2-3 minutes between sets. These should be heavy working sets at 80%+.

4) “WZA 19.1” – 9 minute Up Ladder:

3 Hang Power Snatch 75/55

3 Overhead Squats 75/55

30 Double-unders

Workout goes 3+3+30, 6+6+30, 9+9+30, and so on until 9 minutes is up.

5) Reverse Hyper: 3 sets of 20

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

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