* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

Pre Class:

1) Snatch Push Press + Snatch Balance + 2 Overhead Squats: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

2) Behind the Neck Jerk: 7 sets of 2

Rest 90-120 seconds between sets. Heavy as possible. Use your Jerk Grip.

WOD:

3) Bench Press: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. 20 rep Cap for the Max Reps

4) 5 rounds:

10 Squat Cleans 135/95

20 Kettlebell Swings 70/53

15/10 Calories Assault Bike

Rest 5 minutes

All movements must be unbroken, so scale accordingly. Keep track of time to complete each round as well as time to complete entire piece including rest.

Extra Work:

5) 5 rounds at Aerobic Pace

1000m Row

20 Burpee Lateral Jump Over Rower

This should be performed at roughly 70-80% of your max HR. Should be a smooth continuous pace.

6) GHD Sit-ups: 5 x :30 ON/:30 OFF

Max reps each round. Record reps for each round and total reps.

7) Skull Crushers: 4 sets of 10

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

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