* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

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

Pre Class:

1) Snatch:

A – 3 Cycles of 1 @ 75%, 1 @ 80%, 1 @ 85%

B – 2 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat.

2) Clean and Jerk: 1 @ 75%, 1 @ 80%, 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat.

WOD:

3) Back Squat: 7 Reps Every 2:30 for 7 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 5th set is a Max Reps sets done at 85% of your 7RM 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 10/26/15 for loading.

4) 3 rounds AQAP:

12/side Alternating Single Arm Dumbbell Snatch 70/50

6 Dumbbell Thrusters 70/50

3 Rope Climbs 15ft

Extra Work:

5) Assault Bike: 5 x 1 mile

Rest 3 minutes between intervals. Goal is fastest maintainable paces.

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