Our PVCF athlete, Dre Dominigue was featured in CrossFit's story! Missed this? Follow us on Instagram! Click  here

Our PVCF athlete, Dre Dominigue was featured in CrossFit's story! Missed this? Follow us on Instagram! Click here

 

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

1. As a group, review the elements of the Pre-Class Dynamic Warm-up

2. Technique Review: The Power Snatch

3. 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

4. 💖⚒️”Chip chip”⚒️💖
For time
60 Calorie Row
50 Box Jumps 24/20”
40 Burpees
30 Toes to Bar
20 Power Snatch 125/83
10 Rope Climb

LIII: as Rx’d
LII: 85/53 Power Snatch.Scale box height, and rope climb as needed. Sub straight leg raise or toes to ceiling as appropriate.
LI: For time
40 Calorie Row
30 Box Jumps or Step Ups
20 Burpees
15 Toes to Ceiling
10 Muscle Snatch or Clean
5 Plank Climbs

Have fun!

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