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Congratulations PVCF for making it through the big storm! Here's to a great start to your weekend!

 

 

 

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

1. Warm-up F: 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. Push Jerk

  • 1-1-1-1-1-1

LIII: Split Jerk. 6 sets to work up to heavy single for the day. LII: Six sets to work up to a heavy single for the day. LI:Push press or press as needed. Add light weight and work technique. (20 min)

3. Warm up clean weights for workout. (10 min)

4. “Solid Gold”

AMRAP 3 25 Toes to bar 50 Double unders 15 Squat Cleans Rest 3 minutes AMRAP 3 25 Toes to bar 50 Double unders 13 Squat Cleans Rest 3 minutes AMRAP 3 25 Toes to bar 50 Double unders 11 Squat Cleans

Score is total reps per AMRAP

LIII:135/83, 185/113, 225/143 These are the same weights given in Open WOD 16.2. If any of these weights are more than your 1RM Clean please do level LII and scale weights as needed. LII: 95/53, 115/73,135/93, 155/108 or scale weights progressively as appropriate. Practice 1:00 of double unders if still developing. Sub straight leg raise or toes to ceiling for toes to bar. LI: Each AMRAP do: 15 toes to ceiling 1:00 Double under practice 7 power cleans. Use the same weight for all amraps. Focus on technique.

Have fun!

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