*CVCF Gym Update – 5/24/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1) Deadlifts: 5 Reps Every 2:30 x 9 sets @ 70-80%

Last week. Dropping the reps next week. Set the bar dead on the floor each rep.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Squat Hold w/Reach Overhead

Station 2 – 6-8/side Suit-Case Deadlift

Station 3 – 20 seconds/side Bird Dog Hold

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 20 sets:

Station 1 – 8 Thrusters + 8 Burpees

Station 2 – Cardio Cals or Run 100-150m

Station 3 – 10-20 DB/KB Snatch or House Hold Item Snatch

Station 4 – 15-20 Tuck Crunch With Pause At Top

Station 5 – 12-20 Jumping Lunges with reset in between

4 cycles of this piece today. Pick reps and output that you can maintain for the 4 cycles.

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