We cherish those quiet moments during a workout: we can feel our breathing, we can feel our strength, and we can feel the impossible becoming possible. Here's to your greatness, Pioneer Valley CrossFit, and thank you for the inspiration, Kathleen Collins!

We cherish those quiet moments during a workout: we can feel our breathing, we can feel our strength, and we can feel the impossible becoming possible.
Here's to your greatness, Pioneer Valley CrossFit, and thank you for the inspiration, Kathleen Collins!

 

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

2. Snatch
Work up to a 1RM for the day

3. 🏋️‍♀️“13.1-ish”🏋️‍♂️
In a 9 minute window: 
20 Burpees over bar
15 Snatches, 75/55
15 Burpees over bar
15 Snatches, 115/73
10 Burpees over bar
15 Snatches, 135/93
5 Burpees over bar
Max Reps Snatch
155/108

👉(can be power or full snatch)

LIII: as Rx’d
LII: Progress Snatch weight appropriately
LI: AMRAP 9
10 Burpees
6 Muscle Snatch

Have fun!
 

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