Author: Jade

* 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…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th 1) 20 minute EMOTM: Movement 1 – .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike, 150-200m Run Movement 2 – 3-5/side Double Kettlebell Overhead Alternating Lunges Pick an output you can maintain for each movement. If your get more comfortable with the lunges as rounds go on don’t be afraid to increase loading. 2) Snatch: 2 sets of 1 @ 70%, 2 sets of 1 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat. WOD: 3) Clean and Jerk: 1 @ 70%, 1 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat and split. 4) Press + Push Press: 2 + 3 x 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy…