*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 – 5:00 – Every 1:00 x  5 sets:

1 Snatch Deadlift +

1 Hang Muscle Snatch +

1 Muscle Snatch

Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Snatch to the Muscle Snatch.

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

1 Snatch Deadlift +

1 Hang Power Snatch +

1 Power Snatch

Build load from Part A. Reset on the floor between the two Snatches.

1c) 10:00 – 15:00 – Every 1:00 x 5 sets:

1 Snatch Deadlift +

1 Hang Snatch +

1 Snatch

Build load from Part A. Reset on the floor between the two Snatches.

1d) 15:00 – 21:00 – 6 minutes: Establish a 3 Rep Overhead Squat from the Floor

Take as many or as little sets as possible to establish a heavy 3 Overhead Squat for the day.

2) 9 minute AMRAP:

30 Front Squats 75/55

30 Pull-ups

20 Front Squats 115/75

20 Chest-To-Bar Pull-ups

10 Front Squats 155/105

Max Ring Muscle-ups

If you don’t have a Ring Muscle-up, finish the workout with either Strict Pull-ups or Ring Dips, based on which movement pattern you are weaker at, upper body pressing or upper body pulling.

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. 

4) Yoke Carry: 4 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible moving unbroken.

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