What it's all about right here! Supporting each other to our personal and collective best. Here's PVCF athletes, Sandy Diamond and Megan Finn Grygorcewiczall smiles after finishing "Murph"! And it was Megan's first time through it! Great job, team!

What it's all about right here!
Supporting each other to our personal and collective best.

Here's PVCF athletes, Sandy Diamond and Megan Finn Grygorcewiczall smiles after finishing "Murph"! And it was Megan's first time through it! Great job, team!

 

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

1. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique Review:
The Clean and Jerk
(10 min)

3. Clean and Jerk

3-3-3-2-2-2

15 minutes to work up to a heavy double for the day. Power clean and Push Jerk as appropriate.

3. “Grip it and Rip it”
For time:

21 Power Clean 135/93
21 Toes to Bar
15 Power Clean 155/108
15 Toes to Bar
9 Power Clean 185/128
9 Toes to Bar

(12 minute cut-off)

4. Cash-out:

3 rounds not for time of
6/side weighted box step up
12-16 GHD Russian Twist or Russian Twist
:30-1:00 Superman Hold
 

Have fun!

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