We love CrossFit because we can train to be strong AND fast! Here's PVCF athlete, Dave Placzek getting a set of thrusters in before heading out for the run!

We love CrossFit because we can train to be strong AND fast! Here's PVCF athlete, Dave Placzek getting a set of thrusters in before heading out for the run!

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique Review: The Power Snatch

3. Run Prep

4. πŸŒ…πŸŽ‡β€œAdderall”*πŸŽ‡πŸŒ…
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/93) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/73) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/63) in remaining time

*Courtesy of CFNE

LIII: as Rx’d
LII: scale weight for each exercise as needed
LI: Decrease Run distance as appropriate/trainer discretion. Do 6-8 Clean and Push Press, then 6-8 Power or Muscle Snatch
And then 8-10 Thrusters after each run respectively

Have fun!

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