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MONDAY CrossFit WOD – 12.19.16

18
Dec

MONDAY CrossFit WOD – 12.19.16

HOLIDAY SCHEDULE 
Mon-Thur – Normal Class Schedule
Friday – NO 5:30pm
Saturday – 10:00am 12 Days of Christmas WOD
Monday – NO CLASSES

CFV, we are starting a new lifting cycle!!! I have been following it for a few months now and have been seeing great results. The work load has been spread out / separated throughout the weeks. So if some of the lifting seems short that’s why, but rest assured this will not slow your gains.

WARM UP
Squat Clean & Jerk Progression (BAR)

STRENGTH
Squat Clean & Jerk
2+1 @ 60%
2+1 @ 65%
2+1 @ 70%
2 x 2+1 @ 75%

How to read this
2+1 = 2 Squat cleans + 1 Jerk 3 total lifts.
*Not a touch and go….Reset for each lift. Focus on body position and set up.

WOD
12 Min AMRAP
15/12 Cal Row
12 Burpees
9 Clean & Jerks 135/95#

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