*The State of CVCF 2020 Address HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep.

1b) 11:00 – 21:00 – Every 2:00 x 5 sets:

1 Clean +

2 Clean and Jerks

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep.

2) 3 rounds AQAP:

20 Hurdle Jump Overs 24/20

15 Chest-to-bar Pull-ups

10 Squat Cleans 115/75

Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice.

Extra Work:

3) Bench Press @ Tempo (2.2.2): 5 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Banded Safety Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load. 

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