*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Muscle Snatch +

1 Snatch Push Press

Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

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

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Power Snatch +

1 Snatch Balance

Continue to build loading from Part B. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Snatch

Continue to build loading from Part C. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

2) 10 rounds AQAP:

7 Toes-to-bar

7 Burpees

Extra Work:

3) Ring Muscle-up Practice:

A – 3 sets of 5 Seated Band Assisted Ring Muscle-up

B – 3 sets of 30 seconds Ring Dip Support

C – 3 sets of 20-30 second Chin-Over Bar Hold

Spend some time working through each of the drills.

4) Pause Dumbbell Plank Rows: 4 sets of 5/side

Rest 90-120 seconds between sets. Alternate sides each rep. Pause at the chest for 2-3 seconds each rep.

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