* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

1) 20 minute EMOTM:

Movement 1 – .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike, 150-200m Run

Movement 2 – 3-5/side Double Kettlebell Overhead Alternating Lunges

Pick an output you can maintain for each movement. If your get more comfortable with the lunges as rounds go on don’t be afraid to increase loading.

2) Snatch: 2 sets of 1 @ 70%, 2 sets of 1 @ 75%, 4 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat.

WOD:

3) Clean and Jerk: 1 @ 70%, 1 @ 75%, 4 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat and split.

4) Press + Push Press: 2 + 3 x 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

5) AQAP:

75 Wall Balls 20/14

50 Chest-to-bar Pull-ups

25 Hang Power Snatch 115/75

Extra Work:

6) For Max Reps:

2 minutes Strict Handstand Push-ups

2 minutes Kipping Handstand Push-ups

Keep track of reps completed for each movement.

7) 1-3 Strict Muscle-ups + 3-5 Strict Ring Dips + 10 seconds L-Sit: 7 sets

Pick a rep can you can complete consistently and complete as a complex.

8) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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