teampic

Go Team PVCF at Bacon Fest 2 at Crossfit Norwalk!

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

2. Super front rack mob 2 min/side

3. Ten minutes deliberate practice of the seven positions of the clean.

4. Fifteen minutes to work your way up to the heaviest clean single you can manage today.

5. "Elizabeth"

Level III: 21-15-9 reps for time of cleans 135/95lbs and ring dips. 9 min cut-off.

Level II:

AMRAP 2 cleans. If you get to 21 before time is up, move on to...

AMRAP 2 ring dips. If you get to 21 before time is up, move on to...

AMRAP 1:30 cleans. If you get to 15 before time is up, move on to...

AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to...

AMRAP 1 cleans. If you get to 9 before time is up, move on to...

AMRAP 1 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. Err on the side of conservative. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!