*Comp Programming layout and thoughts for athletes moving forward HERE

**For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

1 Muscle Snatch +

1 Tall Power Clean

1 Pause Thruster

Start at a light weight. Use this as warm-up and positional work. Build as heavy as deemed fit.

1b) 5:00 – 17:00 – Every 1:30 x 8 sets:

2 Clean and Jerk

Build load through each set as deemed fit. All reps are full Squat. These are meant to be done with a drop in between and a 5-10 second rest between reps.

1c) 17:00 – 20:00 – 3 minute AMRAP:

4 Bar Facing Burpees

2 Clean and Jerk @ 70-80% of today’s Heaviest

A little Battery work here to finish. Use a loading that is difficult and demanding, but that you are confident you can hit each rep.

2) AQAP:

50/40 Calories C2 Bike

40 Kettlebell Shoulder-to-Overhead 35/26

40/30 Calories C2 Bike

30 Kettlebell Shoulder-to-Overhead 35/26

30/20 Calories C2 Bike

Extra Work:

3) Double-unders: 10 minute EMOTM

Whether you have them or not, either use the EMOTM to practice them or work on building volume/capacity in them.

4) GHD Back Extension Hold + Single Arm Kettlebell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

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