Author: Jade

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, and 24th WOD: 1) Strict Press: 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. Max Reps set is Max Reps Strict Press directly into Max Rep Push Press. 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. 2) 12 minute AMRAP: 12 Burpees 12 Box Jump Overs 24/20 12 Shoulder-to-Overhead 95/65 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Row: 10 x 200m Rest 90 seconds between sets. Goal is fastest consistent paces. For results…

* Holiday Schedule HERE * CVCF Clean-Up Day HERE WOD: 1) 3 Power Snatches: Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. These are meant to be done as drop and reset. Focus on a solid starting position each time. 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. These are meant to be done as drop and reset. Focus on a solid starting position each time. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit. 3) 5 rounds AQAP: 15 Overhead Squats 65/45 12 Knees-to-armpits 9 Power Snatch 65/45 Extra Work: 4) Band Pull-Aparts: 100 not for time Switch every 10 reps…