* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE...Ticket Sales Close This Wednesday.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Cals Ski Erg

Even – 1/side Turkish Get-up 70/53

Pick reps/weight you can maintain for all 10 sets.

WOD:

 2) 2 Power Snatch + 1 Snatch: Every 2:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Drop and reset between each rep. Build as heavy as deemed fit.

3) Clean + Front Squat + 2 Jerks: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) AQAP:

50-40-30-20-10 Kettlebell Swings 70/53

100-80-60-40-20 Double-unders

Extra Work:

5) 21-15-9 – AQAP:

Strict Ring Dip

Triple-under

If you don’t have a Triple-under do a High Box Jump

6) Strict Handstand Push-up: 50 for time

Keep track of time and attempts to complete.

7) Strict Chest-to-bar Pull-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE