*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 – 7:00 – Every 1:00 x 7 sets:

1 Muscle Snatch +

1 Snatch Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

Power Snatch +

Overhead Squat

Continue to build loading from the Muscle Snatch. Build as heavy as deemed fit.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from the Power Snatch. Build as heavy as deemed fit.

2) AQAP:

45 Toes-to-bar

45 Alternating Hang Dumbbell Squat Snatch 50/35

EMOTM Perform 5 Knee Push-ups/Push-ups

Work starts with 5 Push-ups. Pick a Push-up position, and scale quantity as needed so that you can perform them unbroken through the workout. Every minute stop where you are and perform 5 Push-ups at the beginning of the minute. If you do not have the mobility for the Squat Snatch, then perform these as Hang Dumbbell Snatches.

Extra Work:

3) Ring Muscle-up Practice:

A) 3 x 3 Seated, Banded Ring Muscle-Ups Transitions

B) 3 x 20 Second Ring Support Hold At Top

C) For Quality- 50 Strict Pull-ups

Perform any or all of these to work on developing/refining your Muscle-up. Use assistance as needed.

4) Side GHD Sit-ups: 3 sets of 10-15 reps/side

Rest 90-120 seconds between sets.

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