*The State of CVCF 2020 Address HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Snatch

Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Snatch + 1 Overhead Squat each minute as a substitute.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1 Clean + Jerk

Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Clean + 2 Push Jerk each 1:30 as a substitute.

2) 9 minute AMRAP:

6 Unbroken Power Snatch 95/65

9 Unbroken Toes-to-bar

24 Unbroken Double-unders

This is an unbroken workout. The goal here is to teach you about your personal capacities and understanding what kind of rest you need to perform movements. If you’re being strict, if you break a movement, you must re-start the set. Scale as needed.

Extra Work:

3) Wreck Bag Deadlifts: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as deemed fit.

4) Ring Dip Support: 4 sets of 30 seconds

If you can’t hold this unbroken scale the time and perform more sets.

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