Congratulations to PVCF athlete, Joe Johnson on tackling the rope climbs! It's Joe's second month at Pioneer Valley CrossFit and he's already climbing to the ceiling ⭐

Congratulations to PVCF athlete, Joe Johnson on tackling the rope climbs! It's Joe's second month at Pioneer Valley CrossFit and he's already climbing to the ceiling ⭐

 

⭐NB: REGULAR Schedule on MONDAY and all of next week!⭐

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

1. Snatch Warm-up:
3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 minutes)

2. Snatch
2x3@75%
2@80% 
2@85%
1@90% 

If you are unable to perform the full snatch then Power Snatch. Rest 2 minutes between sets. (15 minutes)

3. 🎸“Free Falling”🚂
Five rounds for time of:
•6 Ring Muscle-ups
•6 Power Snatch 135/93
•12 Burpees over Bar

(16 min cut-off)
LIII:as Rx'd
LII: Sub 2:1 Dips for Muscle Ups, Scale Power Snatch weight as appropriate or to Isabele weight.
LI: 5 rounds of:
6 Parallette Dips
6 Muscle Snatch
6 Burpees

Have fun!

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