Screen Shot 2017-08-21 at 4.14.04 PM.png
 

PVCF Family Give Away! All the More Reason to Total!
We have 40 Tickets to UMASS Football Home Opener Game this Saturday 🏈⭐
So! Come on Saturday, Total or cheer on your friends, and get a ticket for the GAME!
A HUGE Thank you to our PVCF athlete, Alan Pandiani Jr. for generously sharing these tickets with Pioneer Valley Crossfit! 

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. 10 minutes to warm up for EMOM weight

3. πŸ‹οΈβ€β™€οΈSnatchπŸ‹οΈβ€β™‚οΈ

EMOM 12:

Min. 1-3:1@70%
Min. 4-6:1@72%
Min. 7-9:1@75%
Min.10-12:1@78%

Take Percentages off of 1RM Snatch or use your Estimated 1RM off of 3RM Power Snatch from 8/17. Power Snatch instead of full snatch as needed. If you do not have numbers to base off of, start off with a light weight and add 5-10# every 3 minutes. πŸ‘‰No misses!

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

5. β€œIzzie”
2 Rounds of:

AMRAP 7
Run 800m
Max Power Snatch 135/93

Rest 3 minutes between rounds


Have fun!

Comment