PVCF athlete, Vanessa Cardinale has always embodied strength and courage. She is a Pastor, a Mother, a friend, and so much more <3 The other day, she pointed out her very first photograph with us (on-ramp with Coach Megan!) and how she holds herself in the world today! You are such a leader with your commitment to being your best every day, Vanessa!

PVCF athlete, Vanessa Cardinale has always embodied strength and courage. She is a Pastor, a Mother, a friend, and so much more <3
The other day, she pointed out her very first photograph with us (on-ramp with Coach Megan!) and how she holds herself in the world today!
You are such a leader with your commitment to being your best every day, Vanessa!

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
3-3-2-2-2-1-1-1-1

Twenty minutes to work up to a Heavy single for the day.

3. ⭐“Elizabeth”⭐
For time:
21-15-9 

Cleans 135/95lbs
Ring dips. 

11 min cut-off.

LIII: as Rx.d

LII:
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!

👉“Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean.

LI: 15-10-5
Power or Muscle Clean
Parallette Dips
Rest as needed.


Have fun!

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