* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

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

Pre Class:

1) Clean + 3 Front Squats + Jerk: 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 4 sets of 1 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets. Percentage is of your Clean and Jerk.

2) Snatch: 5 sets of 1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

WOD:

3) Bench 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. 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.

4) 5 rounds:

10 Thrusters 135/95

10 Box Jumps Overs 24/20

10 Chest-to-bar Pull-ups

15/10 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each individual round as well as total time to complete all 5 rounds rest included. All movements should be unbroken so scale appropriately.

Extra Work:

5) Row: 10 x 200m

Rest 90 seconds between sets. Goal is fastest consistent paces.

6) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

7) Skull Crushers: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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