*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 – 10:00 – Every 1:00 x 10 sets:

1 High Box Jump +

1 Snatch High-Pull +

1 Low Hang Muscle Snatch +

1 Snatch Drop w/Pause in Bottom

Warm-up as needed. This is all skill work today. Use the Box Jump to get your jumping/extension firing, then work through the complex appropriately. Build loading as deemed fit on the Complex.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

1 Heavy + High Wall Ball

1 Clean High-Pull +

1 Low Hang Muscle Clean +

1 Tall Split Jerk

Warm-up as needed. This is all skill work today. Use the Wall Ball to work on your jumping and extension, the goal is to throw the ball as high as possible, ideally use something heavier than your normal Wall Ball…you don’t even need to necessarily use a target/wall for this drill. Build loading as deemed fit on the Complex.

2) 5 rounds AQAP:

12 Pull-ups

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Shoulder-to-Overhead 115/75

Scale as needed. This is a re-test from 10/15/19. Check your book and notes. Perform the workout exactly the same and try and do a little better. If you don’t take notes, start. One of the easiest ways to progress and improve as an athlete is to have data, to know where you’ve been and to try and improve upon that.

Extra Work:

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

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

4) Low Ring Plank Hold: 4 sets of 1 minute

Rest 60 seconds between sets.

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