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Monday, May 29th: "Murph"

Doors open in Hadley at 9.00 a.m.

On Memorial Day, it’s our tradition at PVCF to do the “hero” WOD “Murph.” “Murph” is named for Michael Murphy, a lieutenant in the Navy SEALs who was killed in action in Afghanistan, and posthumously awarded the Congressional Medal of Honor. Lt. Murphy was a CrossFitter, and emailed this workout to Greg Glassman, describing it as “one of (his) favorites.” We do “Murph” not as a celebration of martial pride, but in appreciation of PVCF members who have served or are currently serving in the military. It’s also a solemn statement of gratitude to everyone who has given his or her life in defense of our country, and a tribute to a fellow CrossFitter who died much too young. “Oorah Lt. Murphy!”

Not doing "Murph"? Stop on by and cheer!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. “Murph” Run one mile 100 Pull-ups 200 Push-ups 300 Squats Run one mile

This workout is for time. Partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an “Angie” style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or–if push-ups are a particular challenge for you–20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups. If you’ve completed “Murph” before and wish to wear the traditional 20lbs weight vest, we have some available.

LII: Banded Pull-ups, ring rows, push-ups to box as appropriate. If you’ve never done “Murph” before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

LI: four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.

Have fun!

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Sunday, May 28th: “Anaerobic Push/Pull”

Get Ready for "Murph"! Doors open at 9.00 a.m. 

Even if you aren't working out, come and cheer!

 

 

 

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

1. Warm-up A: 100 double-unders (5 min)

2. 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. (10min)

3.“Anaerobic Push/Pull” 5 Rounds of: 60m Prowler Push Shuttle (30m down/back) 8 Muscle Cleans Rest 3 minutes

*Transition to your bar as quickly as possible. Rest times can be longer depending on class size/wait for prowler

LIII: 180/140 added to sled, muscle cleans @ 115/83# LII: 140/90 added to sled, muscle cleans @ 95/63# LI: 3-4 rounds 5 muscle cleans @ light weight. Empty sled.Rest as needed.

6. Mobilize

Have fun!

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Saturday, May 27th: ”Tabata Sandwich”

New Schedule to begin on May 30th!

 

 

 

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

1. EMOM 10

1-2 Turkish Get-up

2. Technique Review: Review 5 minutes

3. ”Tabata Sandwich” In teams of 2

Tabata Calorie Row: 8 intervals of :20 work/:10 rest

Rest 6 minutes

AMRAP 4 Max Calorie Row

Rest 6 minutes

Reverse Tabata Calorie Row: 8 intervals of :10 work/:20 rest

Athletes rest while partner is working. 1 minute Transition time is allotted during each rest period (i.e. Athlete A Tabata, 1 minute Transition, Athlete B Tabata 1 minute transition etc.)

LIII/II/I: as Rxd

 

  Have fun!

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Friday, May 26th: “Map it Out”

Smile! It's been a great week!

 

 

 

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. (10min)

2. Review: Complex for AMRAP (5 min)

3. Warm-up: Deadlift weight.

 

4. “Map it Out”

EMOM 8 5 Deadlift 315/223 + 30 Double unders

(all work completed within each minute)

LIII: as Rx’d LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark

3. Rest 7 minutes

4. AMRAP 5 9 Burpees over Bar 7 Deadlift 5 Ground to Overhead

LIII:115/73 LII:65/45 or scale weight as needed LI: 5 Burpees 4 Deadlift 3 Muscle clean +Push Press light weight as appropriate. Have fun!

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Thursday, May 25th: Thrusters and “Jackie”

Memorial Day "Murph" is this coming Monday, May 29th! The 9.30 and 10.00 a.m. heats are full!

Email: liz@pioneervalleycrossfit.com with questions!

 

 

 

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

1. EMOM 10 Even minutes: 1 Wall Walk + 10 Goblet squats Odd minutes: 10 L-sit knee extensions

2. Thruster

3-2-2-2-1-1-1-1-1.

Eight sets to work up to your heaviest effort of the day. (20 min)

 

3. “Jackie” For time:

Row 1000m 50 Thrusters (45/33lbs) 30 Pull-ups

*staggered starts if needed

LIII: as rx’d LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

4. Cash-out:

3x 6/side Weighted box step up 3x6-8/side Bent over DB Row Have fun!

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Wednesday, May 24th: Power Snatch +Snatch, and “The Great Wide Open”

That feeling when you accomplish something you did not think you could!

 

 

 

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

1. Technique Review: 8 positions of the snatch (5 min)

2. Warm-up G: three rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (10 min)

3. Power Snatch +Snatch

15 minutes to work up to a heavy single for the complex. If you can not do the squat snatch then do 2 Power Snatch.

4. “The Great Wide Open” AMRAP 3 15 Toes to Bar 9 Power Snatch 95/63 Rest 3 min

AMRAP 3 12 Toes to Bar 6 Power Snatch 135/93 Rest 3 min.

AMRAP 3 9 Toes to Bar 3 Power Snatch 155/108

LIII: as rx’d LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed. LI: Each AMRAP 12 Toes to Ceiling 6 Muscle Snatch or Muscle Clean Keep snatch at light to moderate weight and focus on technique

 

  Have fun!

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Tuesday, May 23rd: "Training Ground"

Wallballs, double unders, and sit-ups, Oh My!

Here's PVCF athlete, Jahnna Kazak bringing some jumping inspiration to start the week off!

 

 

 

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 (10 min)

2. Run Prep (5 min)

3. “Training Ground” AMRAP 25 400m Run 30 Kettlebell Swing 53/35 20 Push-ups 10 Box Jumps 30/24” 5 Ring Muscle Ups

LIII: as Rx’d LII: Sub 2:1 Strict Chin-ups, Banded Chin-ups, Supinated Piked Ring Row or Ring Row as appropriate. Scale box height, kettlebell weight and push-ups as needed LI: Run 400m 15 Kettlebell swings 10 Push-ups to box 10 Box Jumps 10 Ring Rows Rest as needed.

4. Mobility Calf Smash 2:00/side Pec Smash 2:00/side Have fun!

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Monday, May 22nd: “Kari-Anne”

One week from Monday! Murph in Hadley! Sign up here, and register for your heat in the poll!

 

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. “Kari-Anne” 50-40-30-20-10

Wall-Balls 20/14 Double Unders Butterfly Sit-ups

(20 min cut-off)

LIII: as Rx’d LII: Anchored Abmat Sit-ups, Scale Wall ball weight as needed. If you are still developing double unders, practice for 1:30, 1:15, 1:00, :45, :30 respectively. LI: 5 Rounds of 12 Wall-ball 1:30 Double under practice 12 Butterfly Sit-ups

3. Cash-out: EMOM 10

Even:Strict HSPUs or 10 Arnold Press Odd: 20m/side 1-Arm Farmers Carry, Heavy Have fun!

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Sunday, May 21st: “Jerry Garcia”

As PVCF athlete, Ananda Wilson says, "the strongest muscle is the heart."

 

 

 

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

1. Warm-up A: 100 Double unders (5 min)

2. 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 (10 min)

3. Run Prep

4. “Jerry Garcia”

1 mile Run 30 Burpee Muscle Ups 1 mile Run

(10 min cap for BBMU section)

LIII: as Rx’d LII: Burpee Pull-ups or 30 Burpees/30 Pull-up variation LI: Run 800m 3 rnds of 10 Burpees 10 Ring Rows Run 800m Have fun!

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Saturday, May 20th: "Team ‘Linda-ish’" and Summer Schedule to Begin on May 30th!

Summer Schedule to Begin on May 30th! 

 

Please note that Northampton Open Gym hours in the morning on MWF are in the Olympic Weightlifting Room as our Masters Program runs in the auxiliary room.

 

 

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

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

2. Set-up and warm-up weights for WOD (15 min)

3. "Team ‘Linda-ish’"

Teams of 3: 60-50-40-30-20

Deadlift 275/183 Bench Press 185/113 Clean 155/108

*35 minute time cap

 

 

LIII: as Rx’d (squat clean) LII: Deadlift 225/153, Bench Press 135/93, Power Clean + Front Squat or Power Clean 115/73 or scale weights so that all athletes can lift the weights appropriately LI: 30-24-18-12-6 Deadlift Bench Press Muscle Clean

 

(Individually accountable for:10-8-6-4-2 reps at each lift), scale weight to a light or moderate load.

 

 

 

Have fun!

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Friday, May 19th: "Gas Pedal"

The only accessory PVCF athlete, Chris Crooker is missing is a cape!

 

 

 

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

1. EMOM 10

Even: 2 Turkish get-ups. Odd: 12/10 Calorie Row

2. Run Prep (5 min)

3. ”Gas Pedal” AMRAP 3

Run 400m Max Rep Double Unders

Rest 3 minutes

AMRAP 3 Run 400m Max Rep Calorie Row

Rest 3 minutes

AMRAP 2 Run 200m Max Rep Double Unders

Rest 2 minutes

AMRAP 2 Run 200m Max Rep Calorie Row

Rest 2 minutes

AMRAP 1 Max Rep Double Unders

Rest 1 minute

AMRAP 1 Max Rep Calorie Row

Rest 1 minute Run 400m for time

*If class is large, half of class can start on run/du, other half run/row then switch

LIII: as Rx’d LII: If you are still developing Double unders, practice in remaining time for each AMRAP. LI:Run 400m Rest till 6 minute mark Run 400m Rest till 12 minute mark Run 200m Rest till 16 minute mark Run 200m Rest till 20 minute mark Practice Double unders for 2:00

 

 

 

Have fun!

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Thursday, May 18th: "Chuck Norris" and mark your calendars! "Murph" May 29th

Who is ready for Murph? May 29th in Hadley!

 

 

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

1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up. (10 min)

2. “Chuck Norris” For time: 50 Box jumps 24/20″ 50 Jumping pull-ups 50 Kettlebell swings (35/25lbs) 50 Walking lunges 50 Toes-to-bar 50 Push press 45/33lbs 50 Hip extensions or Goodmorning 45/33 50 Wallballs 20/14lbs 50 Burpees 50 Double-unders

LIII: as rx’d. Cut-off is 30:00. LII: As follows: AMRAP 3:00 Box jumps 24/20″. If you get to 50 before time expires, move on to… AMRAP 3:00 Jumping pull-ups. If you get to 50 before time expires, move on to… AMRAP 3:00 Kettlebell swings (35/25lbs). If you get to 50 before time expires, move on to… AMRAP 3:00 Walking lunges. If you get to 50 before time expires, move on to… AMRAP 3:00 Knees-to-elbows. If you get to 50 before time expires, move on to… AMRAP 3:00 Push press 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Good mornings 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Wallballs 20/14lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Burpees. If you get to 50 before time expires, move on to… AMRAP 3:00 Double-unders. If you get to 50 before time expires, you’re done. Record reps accomplished per AMRAP. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees.

LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets. Assistant instructor will explain each movement in turn.

 

 

 

Have fun!

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Wednesday, May 17th: Press and "Magnet"

 

Sometimes, the best part of the day is before class even starts!

 

 

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 (10 min)

2. Press

5-5-5-3-3-3

20 minutes to work up to a heavy triple for the day.

3. “Magnet” For time:

5 Rope Climbs 40 Push-ups 4 Rope Climbs 30 Push-ups 3 Rope Climbs 20 Push-ups 2 Rope Climb 10 Pushups 1 Rope Climb

(18 min cutoff)

LIII: Weight Vest if you plan to do Murph in a vest LII: As Rx’d. scale push-ups on box or plank climbs as needed LI: 5 Rounds for time of: 2 Plank Climbs 10 Push-ups Have fun!

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Tuesday, May 16th: "Mercy!"

What a great day for Overhead Squats!

 

 

 

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

1. EMOM 12

Min. 1: 10-12 L-sit Knee Extensions Min. 3: 35 Double Unders or :30 practice Min. 3:12-15 Russian Kettlebell Swing 88/70 or scale as needed

2. Ten minutes of Deliberate Practice/ Technique review: The Power Clean

3. “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

4. Cash-out:

Run 1 mile

 

 

Have fun!

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Monday, May 15th: Overhead Squat, and "Breathing Fire"

We hope all of the CrossFit Mamas at Pioneer Valley CrossFit had a great weekend! Whether you are a Mama to humans, fur babies, students, friends, we salute your tremendous capacity to CrossFit, nurture, and make the world a better place each day! Here's PVCF athlete and Mama, Carlene Bailey living the strong life!

 

 

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

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

2. Overhead Squat

3-3-3-2-2-2

20 minutes to work up to a heavy set of 2 for the day. If you can not overhead squat, front squat instead

3.“ Breathing Fire” AMRAP 7

3 Overhead Squats 3 Chest to Bar Pull-ups 6 Overhead Squats 6 Chest to Bar Pull-ups 9 Overhead Squats 9 Chest to Bar Pull-ups 12 Overhead Squats 12 Chest to Bar Pull-ups 15 Overhead Squats 15 Chest to Bar Pull-ups And so on…..

LIII: 115/73 LII: 75/55. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat LI: AMRAP 8 6 Front squat 6 Ring rows

4. Cash-out: EMOM 10

Even: Unbroken Ring Muscle Up or 10 Dips Odd: 5/side Single Leg Romanian KB Deadlift, Heavy

Have fun!

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Sunday, May 14th: “The Year of the Dumbbell”

May 29th! On Memorial Day we shall be participating in the Hero WOD, "Murph"

Please join us in Hadley, and mark your calendars!

 

 

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

 
1. Warm-up A: 100 double-unders. Try Triple under practice if you can do 100 doubles Unbroken (5 min)
 
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Kettlebell swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
 
3. Technique Review:
Renegade Manbreaker, Russian Twist, OH or 1-arm Suitcase Walking Lunge, DB Snatch, 1 Arm Farmers Carry (10 min)
 
4. “The Year of the Dumbbell”
In teams of 5:
 
AMRAP 3
Dumbbell Renegade
Manbreakers
35/20
 
Rest 1 min
 
AMRAP 3
Dumbbell Russian Twist 50/35 (1 DB)
 
Rest 1 min
 
AMRAP 3
Dumbbell Overhead Walking Lunges 50/35 (1 DB)
 
Rest 1 min
 
AMRAP 3
Dumbbell Snatch (alternating) 70/50
Rest 1 minute
 
AMRAP 3
10m 1 Arm DB Farmers Carry 70/50
 
*Athletes start at different stations and rotate after each rest period. Score is total reps per amrap. https://www.youtube.com/watch?v=DiwAW3g_750, https://www.youtube.com/watch?v=z_E0ghbrx3A
 
 
LIII: as Rx’d
LII: 1-arm Suitcase Walking Lunges if you lack overhead stability or mobility. If you do not have unassisted push-ups then push up from your knees for man breakers.Scale DB weight as appropriate for each exercise.
LI: AMRAP 2:
Burpees
Rest 2 min
AMRAP 2
Russian Twist, unweighted if necessary
Rest 2 min
AMRAP 2
Walking Lunges
Rest 2 min
AMRAP 2
Dumbbell Snatch
Rest 2 min
AMRAP 2
10m 1 arm Farmers Carry
 
 
 
Have fun!

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Saturday, May 13th: "Hardhome"

PVCF athlete, Bronwyn Shinnick gives us that inspired push for Saturday's prowler WOD!

 

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

1. EMOM 12

Min 1.: 30 Double unders or :30s practice Min 2.: 10-12 Russian Kettlebell swings Min 3.: 10-12 Elevated Ring Rows or Ring Rows Min 4: 10 Goblet Squats with 10s pause at the bottom of squat on last rep.

2. Technique Review: Prowler Push

3. “Hardhome” Form into two teams, A and B. Then work for 8 cycles of two minutes on, one minute off.

Team A starts with Prowler pushes. Set up two Prowlers, one with 45lbs plates, the other with 25lbs plates. (Sub-teams of two can push the latter if necessary.) Work for distance, counted in increments of 10m. Add up distances for both Prowler teams and divide by 2. That’s your team’s score for that round.

Team B starts on the rower. Row for calories. Add up total calories rowed and divide by number of teammates. That’s your team’s score for that round.

After two minutes of effort, teams switch places. Ultimately each team will push the Prowler for 8 minutes, and row for eight minutes. Score is total average Prowler distance + total average C2 calories.

LIII: as written LII: as written LI: as written (work in teams of two if necessary on Prowler) (16 min)

 

 

Have fun!

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Friday, May 12th: Cleans and "Elizabeth"

PVCF athlete, Tom takes a breather in between double unders:)

 

 

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts (10 min)

2. Mobility: Super front rack mob 2 min/side

3. Technique Review: The Clean (10 min)

4. Clean

1-1-1-1-1-1-1

Fifteen minutes to work your way up to the heaviest clean single for today. Power clean or muscle clean as appropriate. If you are still new to the movement, practice in sets of 3, slowly adding weight if needed.

5. “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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Thursday, May 11th: "Bonanza"

Coach Jovan soaking in some Springtime sun. Curious about how to run more efficiently? Ask Jovan about his breathing techniques for endurance!

 

 

 

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

 

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)

2. Technique Review: The Burpee Muscle up and Burpee Pull-up (5 min)

 

3.“Bonanza”

AMRAP 20

6 Burpee Bar Muscle Ups

9 Handstand Push-ups

12 Box Jump 30/24”

15 Kettlebell Swings 70/53

 

LIII: as Rx’d

LII: Sub 6 Burpee Pull-ups or 6 Burpees/6 Pull-up Variation. Piked Press, Down Dog Pike Press or DB press, 53/35 Kettlebell

LI: AMRAP 20

5 Burpees

7 Box Jump

9 DB Press

12 Kettlebell Swings

Rest as needed.

 

4. Mobility:

Overhead Banded Distraction 2:00/side

Banded Hip Extension 2:00/side

 

Have fun!

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Wednesday, May 10th: Power Snatch, "Annabel" and Rope Climbs!

PVCF athlete, Tim Allen gets us stoked for Wednesday's snatches!

And remember your high socks for those rope climbs!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 3 Rounds with empty bar of:

3 Snatch deadlift 3 Snatch Pull 3 Snatch High Pull 3 Muscle Snatch 3 Power Snatch (10 min)

2. Power Snatch

2-2-2-1-1-1-1

Seven sets to work your way up to a heavy Snatch single for the day. (15 min)

3. “Annabel” EMOM 10:

3 Power Snatch With time remaining in minute, max double-unders

Score is weight/total DU

LIII: Load is 70-75% 1RM Power Snatch. LII: 55-65% of 1RM Snatch or find a moderate weight for three that you can handle with good technique. If you are still developing DUs then practice the remainder of each minute. LI: EMOM 10 1-2 Muscle Snatch or Clean :20 of Double Under Practice Rest as necessary.

4. Cash-out:

3x3 Rope Climbs (as fast as possible) Rest 1:00-2:00

LIII: legless LII: as written, Rope climb practice or accrue 10 planks climbs LI: accrue 5-7 planks climb Have fun!

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