*The State of CVCF 2020 Address HERE

WOD:

Session A:

1) Bottoms-up Overhead Squat: 5 sets of 5

Rest 2-3 minutes between sets. Try to work 5-10lbs heavier than last week. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put.

2) 2-3 sets of:

5/side Single Leg Box Jumps +

3 Muscle Clean +

3 Split Jerk w/3 second Pause in Catch

Warm-up/Skill/Activation work. Add load as deemed fit, but this isn’t meant to be physically difficult.

3) Every 1:00 x 7 sets:

1 Power Clean +

1 Pause Thruster

Warm-up as needed, start around 60% of your 1RM Power Clean. Build as heavy as deemed fit, but keep things crisp and snappy. Pause in the bottom of the Thruster for 2-3 seconds.

4) Establish a Heavy Complex for the Day:

1 Clean Pull +

1 Clean +

2 Jerks

Drop and reset between the Clean Pull and Clean. Don’t spend more than 10-15 minutes on this.

5) 3 rounds AQAP:

21 Box Jump Overs 24/20

14 Chest-to-bar Pull-ups

7 Dumbbell Squat Cleans 70/50

Scale as needed. You should be able to go touch and go on the Dumbbells, if you can only handle 1-2 reps at a time, scale the loading.

Session B:

1) Row: 5 x 500m

Same pace as last 2 weeks. 50 seconds rest between intervals.

2) Handstand Paralette Negatives: 5 sets of 5

Rest 90-120 seconds between sets. If you already have great Paralette Handstand Push-ups than perform these with an appropriately weighted weight vest, or band tension actively pulling you down.

3) Wide Grip Cable Lat Pull Down: 5 sets of 15

Rest 90-120 seconds between sets. Pick a weight you can perform strict for around 10 reps, and then make it more full body to finish the set.

4) Clean Grip Romanian Deadlift: 3 sets of 10

Rest 2-3 minutes between sets. Heavy as possible. Perform double grip overhand.

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