From the training staff at CF Charlottesville, thank you all for coming to our holiday party this past weekend to celebrate another great year!
STRENGTH
Front Squat, 5-3-2-5-3-2
Wave Load up to heavy double (not 2RM), rest 90-120 seconds between sets
WOD
Level 1
3 Rounds for Time:
- Row x 18 Calories
- Hang Power Clean (65/35) x 12
- Burpee x 9
*2-footed take off and landing
Level 2
3 Rounds for Time:
- Row x 21 Calories
- Power Clean (115/85) x 15
- Burpee Over the Bar x 9*
*2-footed take off and landing
NOTES: Long one tomorrow (12 Days of CrossFit WOD!) – spend some time rolling out/stretching after today and make sure to wear your tacky sweater on Tuesday!
Pseudo recovery day
FS: 35-45-55-45-55-65
Wod: level 1 moves, level 2 reps
9:18 @ 65#
FS: 135
WOD: 11:24 @95
FS: to 205
WOD: 8:21
No squats
WOD 9:26 rx
FS: to 135#
no wod
FS: to 175
WOD: 10:51 @ 95
233, 7:38 rx
No FS
WOD: 12:41 Rx
FS: 115, 135, 155, 135, 155, 175#
WOD: 10:50@105#