*CVCF Future Growth…Help Us Out HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

1 Power Snatch +

2 Squat Snatch +

3 Overhead Squats

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

1 Power Clean +

2 Squat Cleans +

3 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

2) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Shoulder-to-Overhead 95/65

9 Pull-ups

Extra Work:

3) Banded Muscle-up Transition: 7 sets of 3-5 reps

Rest 90-120 seconds between sets. Use as much tension on the band as needed to make your transitions super smooth. We’re not looking for this to be difficult, you’re looking to “grease the groove” and become comfortable in the transition and turn-over.

4) Ring Dip Support: 5 sets of 30-60 seconds

Rest 90-120 seconds between sets. If this is too difficult for you, lower the rings to a Push-up position, and do Push-up/Plank supports on the rings.

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