*News at CVCF – Softgoods, Qualifiers and More…HERE

**WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Pause for 1-2 seconds in the bottom of each rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping the elbows above the bar, focus on a tall vertical position through the entire body. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Start around 60-70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat.

2) 9 minute Up Ladder:

3 Burpee Box Jump Overs 24/20

3 Dumbbell Shoulder-to-Overhead 50/35

Workout structure is 3+3, 6+6, 9+9, and so on. Dumbbells are meant to be heavy to match the Burpee in terms of similar output, make it hard on yourself.

Extra Work:

3) GHD Sit-ups: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets.

4) Banded Tricep Press Down: 100 Reps

Use a tension you can perform 40-50 reps to start.

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