* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

Pre Class:

1) Every 2:00 for 10 sets:

3 Muscle-ups

20 Wall Balls 20/14

40 Double-unders

Scale accordingly, goal should be to complete 10 full sets. All movements should be unbroken. If this is easy for you, add-on Muscle-up reps accordingly.

2) Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Doubles are drop and rest.

WOD:

3) Clean and Jerk: 2 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 80%, 2 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. Doubles are drop and reset.

4) Push Press: 5 sets of 3

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

5) 3 rounds AQAP:

21 Box Jump Overs 24/20

15 Toes-to-bar

9 Hang Power Snatch 115/75

Extra Work:

5) 10 rounds AQAP:

1 Legless Rope Climb

5 Strict Handstand Push-ups

Strict Handstand Push-ups should be unbroken at least to start, scale reps accordingly to get intended stimulus.

7) Chin-up: 5 sets of 5

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

8) Ring Push-ups: 50 reps for time

No sets smaller than 5 reps. Keep track of total time and sets to complete.

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

Tune in this weekend