The magic of Pioneer Valley CrossFit is in the community and unity towards vibrant health! Thank you for being such a leader Coach Rob, and Happy Birthday!!

The magic of Pioneer Valley CrossFit is in the community and unity towards vibrant health! Thank you for being such a leader Coach Rob, and Happy Birthday!!

 

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


1. Technique Review: The Power Clean, Push Jerk and/or Split Jerk (10 min)

2. Warm-up F: 3 Rounds of 3 Deadlifts, 3 Power Clean, 3 Front Squat, 3 Press, 3 Push Press, 3 Push Jerk
3. Power Clean & Jerk
75% x 3+1 x 2
80% x 2+1 x 2

4. 💓“Mercy!”🤣
For time:
21 Power Clean 135/93
42 GHD Sit-ups
15 Power Clean
155/108
30 GHD Sit-ups
9 Power Clean
185/128
18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d
LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted Sit-ups
LI:3 Rounds for time of:
10 Power or Muscle clean
20 Butterfly Sit-ups

Have fun!

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