* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Snatch: 1.1.1 reps Every 2 minutes for 7 sets

Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat.

2) Clean: 1.1.1 reps Every 2 minutes for 7 sets

Start at around 60% of your 1RM. Drop the bar and reset between each rep. Build as heavy as possible. All reps full squat.

3) 21-1-5-9 – AQAP:

Deadlifts 155/105

Pull-ups

Extra Work:

4) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Keep the movement strict.

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

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