PVCF athlete, Jim Ayers can do it all! He's a fantastically committed leader at PVCF and within our Pioneer Valley! After elevating our local United Way to new heights, Jim is now moving on as CEO at the United Way of Pioneer Valley! Congratulations!

PVCF athlete, Jim Ayers can do it all! He's a fantastically committed leader at PVCF and within our Pioneer Valley! After elevating our local United Way to new heights, Jim is now moving on as CEO at the United Way of Pioneer Valley! Congratulations!

 

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

1. 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. (10 min)

2. Warm-up: weights for Power Clean EMOM (7 min)

3. EMOM 10
3 Power Cleans + 30 Double unders*

*40s cap per interval 

LIII:65-70% 1RM Power clean
LII: 60% of 1RM Power clean or find a moderate weight for three that will allow you to complete the reps in around :15s. Practice double unders until the :40s mark if you are still developing DUs
LI: 2 Muscle Cleans + Double under practice till :30s mark each minute

4. Rest 10 minutes

5. “2017 Crossfit Games Online Qualifier Event 3”
For time:
21-15-9
Shoulder to Overhead 135/93
Chest to bar Pull-ups

12 minute cut-off

LIII: as Rx’d
LII: Scale Shoulder to overhead weight as appropriate. Regular Pull-ups, Banded pull-ups, ring rows as appropriate. 
LI: 15-10-5
Push Press
Ring Rows

Have fun!

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