Author: Jade

Class: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 20 Shoulder-to-Overhead 95/65 Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2, Cycle 3 and now Cycle 4. Last set should be Touch-and-Go, if you are to pause, you must pause at the Hang position. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 4 Power Snatch 115/73 7 Chest-to-bar Pull-ups 10 Alternating Front Rack Lunges 115/73 Extra Work: 4) Double-unders: 10 minutes Practice If you have a consistent 75 Unbroken, work on something else. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments To the CVCF family,My first CrossFit games has ended and I wanted to…

Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 200m Run w/Slam Ball 40/30 15 Ball Slams 40/30 10 Medball Front Squats 40/30 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments