* Read This, Next Programming Cycle HERE

** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Clean and Jerk: 3 sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. Each rep is full Squat Clean and Split Jerk. Focus on making each rep perfect.

2) Clean Pull: 3 sets of 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Percentage is of your Max Clean Power or Full whichever is higher. This is a positioning drill focus on an even pull off the floor, and keeping your heels down as long as possible. This is just a shrug, not an actual pull with the arms.

3) Clean Deadlift (Tempo): 3 sets of 3 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. These should be 2 seconds up, pause, and 2 seconds back down. If you can’t put the bar down in a slow controlled manner identical to how you picked it up, scale the weight down.

4) AQAP:

60 Wall Balls 20/14

50 Kettlebell Swings 53/35

40 Box Jumps Over 24/20

30 Toes-to-bar

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Post Results/Thoughts To Comments