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Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (5×8) *Add weight throughout sets. Metcon Metcon (4 Rounds for calories) 4 Rounds: In 2:00 – 50 Double Unders Max Reps Bike Calories in remaining time -Rest 2 Minutes between rounds- *Score = Bike Cals

Valkyrie Strength and Conditioning – Group Class Metcon “All I Want for Christmas is Chalk” (aka 2007 CrossFit Games Event 1) (Time) For Time: 1K Row -then- 5 Rounds: 25 Pull-ups 7 Push-Jerks (135/95) *20 Minute Cap**Scale Pull-ups aggressively! You will need to maintain roughly a 3:00/round pace to finish all five rounds, plan accordingly.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 5 Deadlifts (225/155) 10 Push-ups 20 Box Jumps (24/20) CASH OUT Metcon (Checkmark) 3 Rounds (NFT)- 8 Barbell Rollouts 30 Heel Taps (R/L=1) 10 Bird Dogs (R/L=2)

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 1 Mile Run 100 Kettlebell Swings (53/35) 3 Mile Bike *Start with either the run or the bike. *30 Minute Cap* *Rx: 70/53

Valkyrie Strength and Conditioning – Group Class Weightlifting Turkish Get Up (7×2) *Set of 2 = 1 each side *Add weight as able, can use KB, DB, BB, Plate…etc. Record heaviest set. Metcon Metcon (Time) For Time: 12-9-6 HSPU *15 Front Squats after each round (115/75) Rx+: 4”/2” Deficit HSPU, 135/95 *9 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon “Jingle (Bar)Bell Rock” (Time) 30 Minute EMOM: 1 Power Snatch *Begin with an empty 45/35# barbell and add 5# each minute (guys add 10# instead of 5# *every other* round) *Rx+: Start with a 95/65# bar When you can no longer complete the Power Snatch reps, switch

Valkyrie Strength and Conditioning – Group Class Metcon “Jingle (Bar)Bell Rock” (Time) 30 Minute EMOM: 1 Power Snatch *Begin with an empty 45/35# barbell and add 5# each minute (guys add 10# instead of 5# *every other* round) *Rx+: Start with a 95/65# bar When you can no longer complete the Power Snatch reps, switch

Valkyrie Strength and Conditioning – Group Class Gymnastics A: Toes-To-Bar (1 Max Effort Set) *Scale ROM as needed, have a partner hold a target for you to hit with your feet each time. *Max set should be at least 6-8 reps in a row without breaking rhythm. *Rest as needed, then begin Part B. B:

Valkyrie Strength and Conditioning – Group Class Metcon “Follow Your Heart” (Time) For Time, complete in any order: 20 Cleans (barbell, may be power or squat) 40 Friendly Renegade Rows (Pushup + Row R + Row L) 60 Burpees to Plate 80 Single Arm Hang DB Snatch (R/L = 2, may alternate or do sets)

Valkyrie Strength and Conditioning – Group Class Metcon “Row, Row, Row, then Squat” (4 Rounds for reps) 4 Rounds- In 4:00, 500m Row Max Reps Overhead Squats (95/65) -Rest 4:00 in between rounds- *Score = number of OHS completed each round.