giftcert

Want to give the best present ever? Give the gift of health and community! Share PVCF with those you love! To order a PVCF gift certificate, email: info@pioneervalleycrossfit.com

 

 

Please remember to do your ten minutes of pre-class dynamic flexibility work!

 

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 5 air squats and 5 kip swings. Accrue one minute of Lsit in three 20 second efforts. (10 min) If you don't have strong pushups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. "Todd Solonz" AMRAP

16 2-4-6-8-10-8-6-4-2

Back squats 1-2-3-4-5-4-3-2-1

Muscle-ups (Sequence is 2 bs, 1 mu, 4 bs, 2 mu, 6 bs, 3 mu, etc. Go up and down and up the ladder for the allotted time.) Score is total bs/mu.

(20 min)

LIII: back squat@ 185/115lbs. (Take weight from floor) LII: back squat @ 50% of 1RM. (Take weight from the rack)If you don't have muscle-ups, sub dips x 2. LI: six rounds not for time of 5 back squats and 5 pull-ups. Row for the remainder of 20 min 3. Cash-out: “Flight Simulator” Unbroken Double-unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must stop between sets and re-start the set if you mess up.

LIII: as rxd LII: go as high in the pyramid as you can that you can successfully descend. LI: 7 minutes of double under practice.

Have fun!

 

BAR MUSCLE UP SKILL SERIES! 9.00 a.m. in Hadley THIS SATURDAY! December 17th <3

muscleups