* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Hang Power Clean: 5 reps Every 2 minutes for 7 sets

Start at a comfortable weight, build as heavy as possible. No dropping the bar between reps. Make sure you solidify a solid rack position on each rep.

2) Power Clean: 3 reps Every 2 minutes for 7 sets

Start at a comfortable weight, build as heavy as possible. No dropping the bar between reps. Make sure you solidify a solid rack position on each rep. These reps should be performed Touch-and-Go off the floor.

3) 21-1-5-9 – AQAP:

Deadlifts 95/65

Ring Rows

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments