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

• 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 – 5:00 – Every 1:00 x 5 sets:

3 Tall Power Snatch +

3 Snatch Drops

Use this as warm-up/skill work. Load appropriately…the majority of athletes should be working with an empty barbell.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

2 Power Snatch

Perform this as a drop and reset. Build as heavy as deemed fit.

1c) 11:00 – 16:00 – Every 1:00 x 5 sets:

3 Tall Cleans +

3 Tall Jerks

This should be heavier than the Snatch Skill work, but still keep things light and focus on the skill and technique of the movement.

1d) 16:00 – 21:00 – Every 1:00 x 5 sets:

2 Power Clean +

1 Push Jerk

Drop and reset between Power Cleans. Build as heavy as deemed fit.

2) AQAP:

30-25-20-15-10-5 Box Jump Overs 24/20

5-10-15-20-25-30 Kettlebell Swings 70/53

Scale as needed.

Extra Work:

3) Ring-To-Chest Hold: 4 x 45 seconds

Pick a position you can maintain the hold and good positioning through the entire body for the whole 45 seconds without breaking. Rest 90-120 seconds between sets.

4) V-Ups: 4 sets of 20

Rest 2-3 minutes between sets.

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