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

**Programming Update…HERE

***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…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:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Snatch 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 Snatch High-Pull

Work in the 50-70% 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 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Start around 60-70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat.

2) AQAP:

40-30-20-10 Wall Balls 30/20

20-15-10-5 Chest-to-bar Pull-ups

Scale as needed.

Session B:

1) Weighted Neutral Fat Grip Strict Pull-ups: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

2) 5 rounds of:

30/25 Calorie Row

4-8 Muscle-ups

100ft Hand-Over-Hand Sled Pull @ Dog Sled + 135/90

Rest 3 minutes between sets. Pick a Muscle-up quantity that you can hit unbroken each round, with minimal transition time off the rower. Each one of these sets should be done for time.

3) Seated Wide Grip Cable Row: 4 sets of 20

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

4) Alternating Dumbbell Hammer Curls: 3 sets of 12/side

Rest 90-120 seconds between sets. Moderate load, this is more for bicep/elbow health, don’t load the weights crazy.

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