*The State of CVCF 2020 Address HERE

**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.

WOD:

1) 2-3 sets of:

5 Jump to Stand from Sitting on Shins

3 Muscle Snatch

3 Heaving Snatch Balance

Use this as warm-up/prep work for your Snatches. Keep the weight at loading you can keep lifts clean and snappy.

2) Every 1:00 x 7 sets: 

1 Power Snatch +

1 Pause Overhead Squat

Warm-up as needed. Build only as heavy as lifts feel clean and snappy. Focus on your footwork, you shouldn’t need to change your stance after receiving the Power Snatch.

3) Establish a Heavy Complex for the Day:

1 Snatch Pull +

1 Snatch +

1 Hang Snatch +

1 Snatch

No dropping the bar between reps. Don’t spend more than 10-15 minutes on this.

4) Every 5:00 x 5 sets:

15/12 Calories Ski

3-8 Muscle-ups

20 GHD Sit-ups

Pick a Muscle-up quantity you can hit unbroken with minimal rest/transition off the Ski Erg.

5) 4 sets of:

10 EZ Bar Seated Supinated Cable Rows

10 Mixed Grip Rope Pull-ups

Perform movements back-to-back. Rest 2-3 minutes between sets. Load as deemed fit. Switch grips on the Pull-ups from set to set.

6) Single Arm Kettlebell Bottoms-up Press: 5 sets of 5-8/side

Rest 90-120 seconds between sets. Focus on smooth, balanced, consistent reps over loading.

7) Single Leg Back Extension: 3 sets of 8-10/side

Rest 90-120 seconds between sets. Take your time, focus on position/activation.

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