* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

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

WOD:

1) 3 Hang Power Snatches: Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit.

2) 3 Power Cleans + 1 Jerk: Every 2:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean. Work within your capacity to hang onto the bar. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit.

3) AQAP:

60 Wall Balls 20/14

40 Pull-ups

20 Hang Power Snatch 75/55

Extra Work:

4) Band Pull Aparts: 100 not for time

Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed.

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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