Author: Jade

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) 3 Hang Power Snatches: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 2) 3 Power Cleans + 1 Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM Power Clean. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 3) AQAP: 60 Wall Balls 20/14 40 Pull-ups 20 Hang Power Snatch 75/55 Extra Work: 4) Band Pull Aparts: 100 not for time Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed….

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th WOD: 1) Front 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. 2) AQAP: 21-18-15-12 Deadlifts 155/105 100-75-50-25 Double-unders Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Heavy, but should be able to consistently move. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) 20 minute AMRAP: 15 Push-ups 200m Run 25 Kettlebell Swings 53/35 Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken. 3) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE