*For December please be aware of the following schedule changes for the holidays.

• Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

• Wednesday, December 25th there will be one class at 9:00 AM.

• Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

• Wednesday, January 1st CVCF will be CLOSED

WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Halting (Above the Knee) Power Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Halt just above the knee for 2-3 seconds on the first rep, then follow through to finish.

1b) 9:00 – 17:00 – Every 1:00 x 8 sets:

Halting (Above the Knee) Power Clean +

Halting Jerk

Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Halt just above the knee for 2-3 seconds on the first rep, then follow through to finish. For the Jerk Halt in the bottom of the dip for 2-3 seconds.

1c) 18:00 – 21:00 – 3 minute AMRAP:

1 Squat Snatch 135/95

2 Power Clean + Push Jerk 135/95

Scale loading as needed. This should be something you can hit comfortably and confidently, hitting somewhere around a round every 30 seconds or faster.

2) 4 rounds for Max Reps:

45 seconds Ski/Bike/Row/Run

15 seconds Rest

45 seconds Wall Balls 20/14

15 seconds Rest

Extra Work:

3) Banded Good Morning Hold: 4 x 30 seconds

Rest 90-120 seconds between sets. You choose the band tension. Hold position at the bottom.

4) Dumbbell Farmers Carry: 6 x 50ft

Heavy as possible unbroken. Rest 60 seconds between sets.

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