Author: Jade

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3a) At 0:00 – 12-9-6 – AQAP: Squat Cleans 225/155 Muscle-ups 3b) At 20:00 – 10 minute AMRAP: 20 Wall Balls 30/20 10 Strict Handstand Push-ups Scale reps/loading for part 1 so it’s done within 15 minutes. For Part B, scale the Handstand Push-ups accordingly so you can hit the reps relatively quickly. 4) 7 minute AMRAP: 10 Chest-to-bar Pull-ups 10 Toes-to-bar If your hands are cooked, perform this as strict movements. 5) Bar Dips: 10-8-6-4-2 Rest 90-120 seconds between sets. Heavy as…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Power Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles. 2) Power Clean + Push Jerk: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 3 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between the doubles. WOD: 3) Back Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave…