Author: Jade

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) Snatch: 1 @ 80%, 1 @ 85%, 1 @ 90% Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on. 2) Clean and Jerk: 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between lifts. No more than 3 misses. If you miss 3 total times, call it a day and move on. 3a) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Deadlifts 275/185 Rest 3 minutes 3b) 7 minute Up Ladder: 3 Squat Cleans 135/95 3 Chest-to-bar Pull-ups Rest 3 minutes 3c) 7 minute Up Ladder: 3 Calories Rowed 3 Burpees Over the Rower If you’re planning to do this workout please come at either 8 AM and work in the back or at 10:30 AM….

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th Pre Class: 1) Snatch + Snatch Balance + Overhead Squat: A – 1+1+2 @ 60% B – 1+1+2 @ 65% C – 1+1+2 @ 70% D – 1+1+1 @ 75% x 4 sets Warm-up as needed. Percentage based off of your 1RM Snatch. 2) Clean and Jerk: 3 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full Squat and Split Jerk. WOD: 3) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max…