*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

35 Double-unders

8 Power Snatch 75/55

4 Bar Facing Burpees

Scale reps as needed to maintainable output for all 7 sets.

1b) 17:00 – 38:00 – Every 3:00 x 7 sets:

4 Bar Facing Burpees

3 Snatches 185/135 >

3-5 Bar Muscle-ups

Pick and appropriate starting weight for the Snatch with a goal of adding 10lbs for guys, and 5lbs for ladies each set until completion (so a 60/30lb increase respectively).

1c) 38:00 – 45:00 – 7 minute Up Ladder:

1 Strict Ring Muscle-up

2 Dumbbell Deadlifts 100/70

Work is performed 1+2, 2+4, 3+6, and so on until 7 minutes is up.

Accessory:

2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories

Ideally use the machine that you struggle with the most. Work for consistent and steady pacing.

3) Olympic Lifting – Snatch Balance: 7 sets of 3

Keep loading on the moderate side and really focus on your speed into the hole. Rest 90-120 seconds between sets.

4) Gymnastics – 3-5 sets of – Max Unbroken Up Ladder:

1 Strict Pull-up

2 Kipping Toes-to-bar

Get as far as you can without coming off the bar. Reps are 1+2, 2+4, 3+6, and so on. Rest 3 minutes between sets. Dictate your number of sets based on your total volume, personal capacity, and hand health.

5) Trunk – Hollow Hold w/Plate: 3 sets of 1 minute

Rest 90-120 seconds between sets.

6) Accessory – Banded Hamstring Curls: 100 Reps

Use a band tension you can get through 40-50 reps to start without stopping.

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