* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

Pre Class:

1) 20 minute EMOTM:

Odd – 20/15 Calorie Row

Even – 10 Kettlebell Swings 70/53 + 30 Double-unders

Scale reps/weight as needed to get maintainable output for all 10 rounds.

WOD:

2) Power Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps are Touch-and-Go.

3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3

Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack.

4) 10 minute AMRAP:

5 Muscle-ups

10 Deadlifts 275/185

30 Wall Balls 20/14

Extra Work:

5) 30-20-10 – AQAP:

Kipping HSPU

Toes-to-bar

Scale volume on HSPU if you’re not proficient to keep this a Met-con.

6) Strict Chest-to-bar: X reps Every 1:00 x 10 sets

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

7) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Freestanding Handstand Hold.

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

Because I know we’ve got tons of riders at CVCF…get pumped for summer!