Athletic young woman showing muscles of the back

Only six spots left in Coach Mael's Shoulder Immersion Seminar this Saturday! To claim your spot email: info@pioneervalleycrossfit.com!

 

 

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

1. Technique review: 7 positions of the muscle clean, 8 positions of the power clean. (5 min)

2. 21-15-9 reps not for time of:

  • cleans w/ empty barbell
  • L-sit knee extensions. (5 min)

3. Deadlift

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)

4. Warm up and set up for WOD (10 min)

4. "Elizabeth" 21-15-9 reps for time of:

  • Cleans 135/95lbs
  • Ring dips

9 min cut-off.

Level III: as written Level II: “BtN Elizabeth” 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!