* CVCF Project Day HERE. Open Gym will be cancelled this Sunday.

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

**** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Snatch: 1.1 reps Every 90 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week.

2) Clean: 1.1 reps Every 90 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Drop and reset between reps. All lifts are full Squat. Goal should be heavier loading than last week.

3) 10 minute AMRAP:

10 Pull-ups

15 Power Cleans 95/65

50 Double-unders

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Farmers Carry: 6 x 50ft

Heavy. Rest 60 seconds between sets.

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

Post Results/Thoughts To Comments