Congratulations to PVCF athletes, Katie Monahan and Jesse Mager! They are competiting in the CrossFit Games Online Qualifier this weekend! We will be announcing when they are working out so that we may all cheer them on!

Congratulations to PVCF athletes, Katie Monahan and Jesse Mager! They are competiting in the CrossFit Games Online Qualifier this weekend! We will be announcing when they are working out so that we may all cheer them on!

 

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

1. Technique Review: The Hang Power Clean (5 min)

2. Warm-up F: 3 rounds w/ empty barbell of 3 deadlifts, 3 HANG power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. EMOM 10
Even: 1-2 Rope Climb or Plank Climb
Odd: 1-2 Wall Walk or 10m HS Walks

4. 🗓️🐦“130715”🐦🗓️
3 Rounds for time
15 Hang Power Clean 135/93
15 Burpees over Bar
(12 minute cut-off)

LIII: as Rx’d
LII: 95/63, regular burpees as appropriate
LI: 3 Rounds for time of
10 Hang Muscle Cleans
10 Burpees 

Have fun!
 

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