* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, and 24th

Pre Class:

1) Snatch + Snatch Balance + Overhead Squat:

A – 1+1+2 @ 60%

B – 1+1+2 @ 65%

C – 1+1+2 @ 70%

D – 1+1+1 @ 75% x 4 sets

Warm-up as needed. Percentage based off of your 1RM Snatch.

2) Clean and Jerk: 3 sets of 1 @ 70%

Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full Squat and Split Jerk.

WOD:

3) Back Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/23/15 for loading.

4) AQAP:

50 Wall Balls 30/20

20 Muscle-ups

50 Wall Balls 30/20

Extra Work:

5) Assault Bike: 10-8-6-4-2 minutes

Pace should be moderate for each interval, around 70-80% of Max HR. At the end of each interval perform a Max Effort sprint for 30 seconds, then 30 seconds complete rest, then start the next interval. All said and this should take 34:30.

6) Good Morning: 3 sets of 15

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

7) Dumbbell Stiff Leg Deadlift: 4 sets of 10

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

8) Sled Drag: 4 x 50m Drag/50m Pull

Heavy. Rest 60 seconds between every 50m.

9) Reverse Hyper: 3 sets of 20

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

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