Be a Better Human! Check out PVCF athlete, Tyler Moore share on self-defense and unlocking our potential! Learn more this Saturday in Northampton at the Personal Defense Readiness Seminar. Click below to register!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Push Jerk
 
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks + 5
Pull-ups/Strict Pull-ups or Ring Rows each round.

3. 🏅”Crossfit.com Classic”🏅
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5 

Ascend up in weight each set. Try to do your first push press set with your heaviest press single and your first push jerk set of 5 with your last push press set of 5. If you lack the mobility, stability or proficiency to push jerk then push press 3-3-3-3-5-5-5-5

4. 🔨”Tirant”🔨
For time
30-20-10
Calorie Row
Chest to Bar Pull-ups

LIII: as Rx’d
LII: sub regular pull-ups, banded pull-ups or ring rows as needed
LI: 15-12-9
Calorie Row
Ring Rows


Have fun!

Comment