* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE...Ticket Sales Close This Wednesday.

WOD:

1) Push Jerk: Every 2:00 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Reps

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Snatch Push Press: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Goal should be to Snatch Push Press your Max Snatch for a Triple.

3) Clean Pulls: 3 sets of 6 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset between each rep, do not perform these T+G.

4a) “Amanda”- 9-7-5 – AQAP:

Muscle-ups

Squat Snatch 135/95

Rest 5 minutes

4b) AQAP:

30/20 Calories Assault Bike

30 Wall Balls 20/14

30 Toes-to-bar

30 Deadlifts 185/135

30 Bar Facing Burpees

30 Deadlifts 185/135

30 Toes-to-bar

30 Wall Balls 20/14

30/20 Calories Assault Bike

Scale as needed.

5) 4 rounds AQAP:

100ft Dumbbell Farmers Carry 100/70

100ft D-Ball Bear Hug Carry 150/100

Goal stimulus is all unbroken

6) Dumbbell Incline Bench Press: 5 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

7) L-Sit: 8 x :10 ON/:20 OFF

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