Happiest of Birthdays to PVCF athlete, Tommie Peckenpaugh! And congratulations on completing your very first month with Pioneer Valley CrossFit; you're doing great, Tommie!  

Happiest of Birthdays to PVCF athlete, Tommie Peckenpaugh! And congratulations on completing your very first month with Pioneer Valley CrossFit; you're doing great, Tommie!
 

 

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. Strength Cycle Week 7: Volume Day

Back Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Grace”
30 Clean & jerks (135/95lbs)
LIII:as Rx’d
LII: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your 1RM
LI: AMRAP 4 Muscle Clean and Push Press up to 20 reps.

Have fun!
 

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